Coconut Milk vs. Peanut Butter
Nutrition comparison of Coconut Milk and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and peanut butter:
- Both coconut milk and peanut butter are high in calcium.
- Coconut milk has 6.3 times less carbohydrates than peanut butter.
- Coconut milk has 70% less sugar than peanut butter.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than coconut milk.
- Peanut butter has signficantly more iron than coconut milk.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and coconut milk has 95% less calories than peanut butter - coconut milk has 31 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, coconut milk is lighter in protein, much heavier in carbs and lighter in fat compared to peanut butter per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Peanut Butter | |
|---|---|---|
| Protein | 3% | 15% |
| Carbohydrates | 37% | 14% |
| Fat | 60% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 6.3 times less carbohydrates than peanut butter - coconut milk has 2.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in peanut butter are made of 39% sugar, 37% dietary fiber and 23% starch, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - peanut butter has 8g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk has 70% less sugar than peanut butter - coconut milk has 2.5g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 113 times more protein than coconut milk - coconut milk has 0.21g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and coconut milk has 73% less saturated fat than peanut butter - coconut milk has 2.1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than peanut butter - coconut milk has 63ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than peanut butter - coconut milk has 42iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than coconut milk - peanut butter has 6.3mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Peanut butter and coconut milk contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Peanut Butter | |
|---|---|---|
| Thiamin | ~ | 0.106 MG |
| Riboflavin | ~ | 0.111 MG |
| Niacin | ~ | 13.696 MG |
| Pantothenic acid | ~ | 1.118 MG |
| Vitamin B6 | ~ | 0.418 MG |
| Folate | ~ | 92 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both coconut milk and peanut butter are high in calcium. Coconut milk has 318% more calcium than peanut butter - coconut milk has 188mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than coconut milk - coconut milk has 0.3mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 38 times more potassium than coconut milk - coconut milk has 19mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Peanut Butter (Peanut butter, chunk style, with salt) .
Coconut Milk g
()
|
Daily Values (%) |
Peanut Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut milk or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and coconut milk has 100% less calories than peanut butter - coconut milk has 31 calories in 100g and peanut butter has 589 calories.
Does coconut milk or peanut butter have more carbohydrates?
By weight, coconut milk has 6.3 times fewer carbohydrates than peanut butter - coconut milk has 2.9g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in peanut butter are made of 40% sugar, 40% dietary fiber and 20% starch, whereas the carbs in coconut milk comprise of 100% sugar.
Does coconut milk or peanut butter contain more calcium?
Both coconut milk and peanut butter are high in calcium. Coconut milk has 320% more calcium than peanut butter - coconut milk has 188mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does coconut milk or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 38 times more potassium than coconut milk - coconut milk has 19mg of potassium in 100 grams and peanut butter has 745mg of potassium.