Coconut Milk vs. Russet Potato
Nutrition comparison of Coconut Milk and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and russet potato:
- Coconut milk has 5.1 times less carbohydrates than russet potato.
- Coconut milk has 61% less calories than russet potato.
- Coconut milk is an excellent source of calcium.
- Russet potato has 79.1 times less saturated fat than coconut milk.
- Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk has 61% less calories than russet potato - russet potato has 79 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Russet Potato | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 37% | 89% |
| Fat | 60% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 5.1 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than coconut milk - russet potato has 1.3g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Russet potato and coconut milk contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Russet potato has 919% more protein than coconut milk - russet potato has 2.1g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Russet potato has 79.1 times less saturated fat than coconut milk - russet potato has 0.03g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than coconut milk - russet potato has 5.7mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than russet potato - coconut milk has 63ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than russet potato - coconut milk has 42iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and coconut milk contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Russet potato and coconut milk contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Russet Potato | |
|---|---|---|
| Thiamin | ~ | 0.082 MG |
| Riboflavin | ~ | 0.033 MG |
| Niacin | ~ | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | ~ | 0.345 MG |
| Folate | ~ | 14 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 13 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Russet potato has 187% more iron than coconut milk - russet potato has 0.86mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 20 times more potassium than coconut milk - russet potato has 417mg 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Coconut Milk g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or coconut milk contain more calories in 100 grams?Coconut milk has 60% less calories than russet potato - russet potato has 79 calories in 100g and coconut milk has 31 calories.
Does russet potato or coconut milk have more carbohydrates?
By weight, coconut milk has 5.1 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in coconut milk comprise of 100% sugar.
Does russet potato or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 13 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does russet potato or coconut milk contain more potassium?
Russet potato is a rich source of potassium and it has 20 times more potassium than coconut milk - russet potato has 417mg of potassium in 100 grams and coconut milk has 19mg of potassium.