Coconut Milk vs. Walnut
Nutrition comparison of Coconut Milk and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and walnut:
- Both walnut and coconut milk are high in calcium.
- Coconut milk has 3.7 times less carbohydrates than walnut.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Walnut is a great source of iron.
- Walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and coconut milk has 95% less calories than walnut - walnut has 654 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Walnut | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 37% | 8% |
| Fat | 60% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 3.7 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - walnut has 6.7g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Walnut and coconut milk contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 71 times more protein than coconut milk - walnut has 15.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Walnut is high in saturated fat and coconut milk has 66% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than coconut milk - walnut has 1.3mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 62 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than walnut - coconut milk has 42iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than coconut milk - walnut has 0.7mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Walnut and coconut milk contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Walnut | |
|---|---|---|
| Thiamin | ~ | 0.341 MG |
| Riboflavin | ~ | 0.15 MG |
| Niacin | ~ | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.537 MG |
| Folate | ~ | 98 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both walnut and coconut milk are high in calcium. Coconut milk has 92% more calcium than walnut - walnut has 98mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Walnut is a great source of iron and it has 870% more iron than coconut milk - walnut has 2.9mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Walnut is an excellent source of potassium and it has 22 times more potassium than coconut milk - walnut has 441mg 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 Walnut (Nuts, walnuts, english) .
Coconut Milk g
()
|
Daily Values (%) |
Walnut 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 walnut or coconut milk contain more calories in 100 grams?Walnut is high in calories and coconut milk has 100% less calories than walnut - walnut has 654 calories in 100g and coconut milk has 31 calories.
Does walnut or coconut milk have more carbohydrates?
By weight, coconut milk has 3.7 times fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does walnut or coconut milk contain more calcium?
Both walnut and coconut milk are high in calcium. Coconut milk has 90% more calcium than walnut - walnut has 98mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does walnut or coconut milk contain more potassium?
Walnut is a rich source of potassium and it has 22 times more potassium than coconut milk - walnut has 441mg of potassium in 100 grams and coconut milk has 19mg of potassium.