Coconut Milk vs. Hemp Seeds
Nutrition comparison of Coconut Milk and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and hemp seeds:
- Both hemp seeds and coconut milk are high in calcium.
- Coconut milk has 55% less saturated fat than hemp seed.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Hemp seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and coconut milk has 94% less calories than hemp seed - hemp seed has 553 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much heavier in carbs and lighter in fat compared to hemp seeds per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Hemp Seeds | |
|---|---|---|
| Protein | 3% | 21% |
| Carbohydrates | 37% | 6% |
| Fat | 60% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and coconut milk contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - hemp seed has 4g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Hemp seeds and coconut milk contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 149 times more protein than coconut milk - hemp seed has 31.6g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Coconut milk has 55% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and coconut milk contain similar amounts of Vitamin C - hemp seed has 0.5mg 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 hemp seed - hemp seed 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 hemp seed - coconut milk has 42iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than coconut milk - hemp seed has 0.8mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Hemp Seeds | |
|---|---|---|
| Thiamin | ~ | 1.275 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | ~ | 9.2 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | ~ | 110 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both hemp seeds and coconut milk are high in calcium. Coconut milk has 169% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 25 times more iron than coconut milk - hemp seed has 8mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 62 times more potassium than coconut milk - hemp seed has 1200mg 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Coconut Milk g
()
|
Daily Values (%) |
Hemp Seeds 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 hemp seeds or coconut milk contain more calories in 100 grams?Hemp seed is high in calories and coconut milk has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and coconut milk has 31 calories.
Does hemp seeds or coconut milk have more carbohydrates?
By weight, hemp seeds and coconut milk contain similar amounts of carbs - hemp seed has 8.7g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does hemp seeds or coconut milk contain more calcium?
Both hemp seeds and coconut milk are high in calcium. Coconut milk has 170% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does hemp seeds or coconut milk contain more iron?
Hemp seed is an abundant source of iron and it has 25 times more iron than coconut milk - hemp seed has 8mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does hemp seeds or coconut milk contain more potassium?
Hemp seed is a rich source of potassium and it has 62 times more potassium than coconut milk - hemp seed has 1200mg of potassium in 100 grams and coconut milk has 19mg of potassium.