Coconut Milk vs. Peanuts
Nutrition comparison of Coconut Milk and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and peanuts:
- Both peanuts and coconut milk are high in calcium.
- Coconut milk has 6.2 times less carbohydrates than peanut.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Peanut has signficantly more Vitamin E than coconut milk.
- Peanut 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 Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and coconut milk has 95% less calories than peanut - peanut has 587 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much heavier in carbs and lighter in fat compared to peanuts per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Peanuts | |
|---|---|---|
| Protein | 3% | 16% |
| Carbohydrates | 37% | 14% |
| Fat | 60% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 6.2 times less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - peanut has 8.4g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Peanuts and coconut milk contain similar amounts of sugar - peanut has 4.9g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 114 times more protein than coconut milk - peanut has 24.4g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Peanut is high in saturated fat and coconut milk has 73% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Both peanuts and coconut milk are low in trans fat - peanut has 0.03g of trans fat per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than peanut - coconut milk has 63ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than peanut - coconut milk has 42iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than coconut milk - peanut has 4.9mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Peanuts | |
|---|---|---|
| Thiamin | ~ | 0.152 MG |
| Riboflavin | ~ | 0.197 MG |
| Niacin | ~ | 14.355 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | ~ | 0.466 MG |
| Folate | ~ | 97 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both peanuts and coconut milk are high in calcium. Coconut milk has 224% more calcium than peanut - peanut has 58mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Peanut has 427% more iron than coconut milk - peanut has 1.6mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Peanut is an excellent source of potassium and it has 32 times more potassium than coconut milk - peanut has 634mg of potassium per 100 grams and coconut milk has 19mg 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .
Coconut Milk g
()
|
Daily Values (%) |
Peanuts 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 peanuts or coconut milk contain more calories in 100 grams?Peanut is high in calories and coconut milk has 100% less calories than peanut - peanut has 587 calories in 100g and coconut milk has 31 calories.
Does peanuts or coconut milk have more carbohydrates?
By weight, coconut milk has 6.2 times fewer carbohydrates than peanut - peanut has 21.3g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does peanuts or coconut milk contain more calcium?
Both peanuts and coconut milk are high in calcium. Coconut milk has 220% more calcium than peanut - peanut has 58mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does peanuts or coconut milk contain more potassium?
Peanut is a rich source of potassium and it has 32 times more potassium than coconut milk - peanut has 634mg of potassium in 100 grams and coconut milk has 19mg of potassium.