Coconut Milk vs. Zucchini
Nutrition comparison of Coconut Milk and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and zucchini:
- Coconut milk is an excellent source of calcium.
- Zucchini has 23.8 times less saturated fat than coconut milk.
- Zucchini has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and coconut milk contain similar amounts of calories - zucchini has 17 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in protein, much lighter in carbs and much heavier in fat compared to zucchini per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Zucchini | |
|---|---|---|
| Protein | 3% | 24% |
| Carbohydrates | 37% | 62% |
| Fat | 60% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and coconut milk are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Zucchini has more dietary fiber than coconut milk - zucchini has 1g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Zucchini and coconut milk contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Zucchini and coconut milk contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Zucchini has 23.8 times less saturated fat than coconut milk - zucchini has 0.08g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has more Vitamin C than coconut milk - zucchini has 17.9mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 530% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than zucchini - coconut milk has 42iu of Vitamin D per 100 grams and zucchini does not contain significant amounts.
Vitamin E
Zucchini and coconut milk contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Zucchini and coconut milk contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Zucchini has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Zucchini | |
|---|---|---|
| Thiamin | ~ | 0.045 MG |
| Riboflavin | ~ | 0.094 MG |
| Niacin | ~ | 0.451 MG |
| Pantothenic acid | ~ | 0.204 MG |
| Vitamin B6 | ~ | 0.163 MG |
| Folate | ~ | 24 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 10 times more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Zucchini and coconut milk contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Zucchini is a great source of potassium and it has 12 times more potassium than coconut milk - zucchini has 261mg 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Coconut Milk g
()
|
Daily Values (%) |
Zucchini 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 zucchini or coconut milk contain more calories in 100 grams?Zucchini and coconut milk contain similar amounts of calories - zucchini has 17 calories in 100g and coconut milk has 31 calories.
Does zucchini or coconut milk have more carbohydrates?
By weight, both zucchini and coconut milk are low in carbohydrates - zucchini has 3.1g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
Does zucchini or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 10 times more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and coconut milk has 188mg of calcium.