Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
condensed milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and condensed milk:
Condensed milk is high in calories and coconut milk has 90% less calories than condensed milk - condensed milk has 321 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 condensed milk per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for condensed milk, 10:67:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Condensed Milk | |
|---|---|---|
| Protein | 3% | 10% |
| Carbohydrates | 37% | 67% |
| Fat | 60% | 24% |
| Alcohol | ~ | ~ |
Condensed milk is high in carbohydrates and coconut milk has 95% less carbohydrates than condensed milk - condensed milk has 54.4g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in condensed milk and coconut milk are both made of 100% sugar.
Condensed milk is high in sugar and coconut milk has 95% less sugar than condensed milk - condensed milk has 54.4g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Condensed milk has signficantly more protein than coconut milk - condensed milk has 7.9g of protein per 100 grams and coconut milk has 0.21g of protein.
Condensed milk is high in saturated fat and coconut milk has 62% less saturated fat than condensed milk - condensed milk has 5.5g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Coconut milk has less cholesterol than condensed milk - condensed milk has 34mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Condensed milk has more Vitamin C than coconut milk - condensed milk has 2.6mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Condensed milk and coconut milk contain similar amounts of Vitamin A - condensed milk has 74ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Coconut milk has 600% more Vitamin D than condensed milk - condensed milk has 6iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Condensed milk and coconut milk contain similar amounts of Vitamin E - condensed milk has 0.16mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Condensed milk and coconut milk contain similar amounts of Vitamin K - condensed milk has 0.6ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
Condensed milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Condensed Milk | |
|---|---|---|
| Thiamin | ~ | 0.09 MG |
| Riboflavin | ~ | 0.416 MG |
| Niacin | ~ | 0.21 MG |
| Pantothenic acid | ~ | 0.75 MG |
| Vitamin B6 | ~ | 0.051 MG |
| Folate | ~ | 11 UG |
| Vitamin B12 | 1.25 UG | 0.44 UG |
Both condensed milk and coconut milk are high in calcium. Condensed milk has 51% more calcium than coconut milk - condensed milk has 284mg of calcium per 100 grams and coconut milk has 188mg of calcium.
Condensed milk and coconut milk contain similar amounts of iron - condensed milk has 0.19mg of iron per 100 grams and coconut milk has 0.3mg of iron.
Condensed milk is an excellent source of potassium and it has 18 times more potassium than coconut milk - condensed milk has 371mg of potassium per 100 grams and coconut milk has 19mg of potassium.
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 Condensed Milk (Milk, canned, condensed, sweetened) .
Coconut Milk g
()
|
Daily Values (%) |
Condensed 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 | |||