Coconut Water vs. Skim Milk
Nutrition comparison of Coconut Water and Skim Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and skim milk:
- Coconut water has signficantly more Vitamin C than skim milk.
- Skim milk has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk and coconut water contain similar amounts of calories - skim milk has 34 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and similar to skim milk for fat. Coconut water has a macronutrient ratio of 5:95:0 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Skim Milk | |
|---|---|---|
| Protein | 5% | 40% |
| Carbohydrates | 95% | 58% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and coconut water are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in skim milk and coconut water are both made of 100% sugar.
sugar
Skim milk and coconut water contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Skim milk has 14 times more protein than coconut water - skim milk has 3.4g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both skim milk and coconut water are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and coconut water does not contain significant amounts.
cholesterol
Both skim milk and coconut water are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than skim milk - coconut water has 9.9mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has more Vitamin A than coconut water - skim milk has 61ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than coconut water - skim milk has 47iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Skim milk and coconut water contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both coconut water and skim milk contain significant amounts of thiamin.
| Coconut Water | Skim Milk | |
|---|---|---|
| Thiamin | 0.03 MG | 0.045 MG |
| Riboflavin | ~ | 0.182 MG |
| Niacin | ~ | 0.094 MG |
| Pantothenic acid | ~ | 0.357 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | ~ | 5 UG |
| Vitamin B12 | ~ | 0.5 UG |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 16 times more calcium than coconut water - skim milk has 122mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Skim milk and coconut water contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Skim milk and coconut water contain similar amounts of potassium - skim milk has 156mg of potassium per 100 grams and coconut water has 165mg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .
Coconut Water g
()
|
Daily Values (%) |
Skim Milk 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 skim milk or coconut water contain more calories in 100 grams?Skim milk and coconut water contain similar amounts of calories - skim milk has 34 calories in 100g and coconut water has 18 calories.
Is skim milk or coconut water better for protein?
Skim milk has 14 times more protein than coconut water - skim milk has 3.4g of protein per 100 grams and coconut water has 0.22g of protein.
Does skim milk or coconut water have more carbohydrates?
By weight, both skim milk and coconut water are low in carbohydrates - skim milk has 5g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in skim milk and coconut water are both made of 100% sugar.
Does skim milk or coconut water contain more calcium?
Skim milk is a rich source of calcium and it has 16 times more calcium than coconut water - skim milk has 122mg of calcium in 100 grams and coconut water has 7mg of calcium.