Coconut Milk vs. Milk
Nutrition comparison of Coconut Milk and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and milk:
- Both milk and coconut milk are high in calcium.
- Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk and coconut milk contain similar amounts of calories - milk has 50 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in protein, much heavier in fat and similar to milk for carbs. Coconut milk has a macronutrient ratio of 3:37:60 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Milk | |
|---|---|---|
| Protein | 3% | 27% |
| Carbohydrates | 37% | 38% |
| Fat | 60% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and coconut milk are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in milk and coconut milk are both made of 100% sugar.
sugar
Milk and coconut milk contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Milk has 14 times more protein than coconut milk - milk has 3.3g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Milk and coconut milk contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Both milk and coconut milk are low in trans fat - milk has 0.09g of trans fat per 100 grams and coconut milk does not contain significant amounts.
cholesterol
Both milk and coconut milk are low in cholesterol - milk has 8mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin C
Milk and coconut milk contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Milk and coconut milk contain similar amounts of Vitamin A - milk has 55ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Milk and coconut milk contain similar amounts of Vitamin D - milk has 49iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Milk and coconut milk contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Milk and coconut milk contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Milk | |
|---|---|---|
| Thiamin | ~ | 0.039 MG |
| Riboflavin | ~ | 0.185 MG |
| Niacin | ~ | 0.092 MG |
| Pantothenic acid | ~ | 0.356 MG |
| Vitamin B6 | ~ | 0.038 MG |
| Folate | ~ | 5 UG |
| Vitamin B12 | 1.25 UG | 0.53 UG |
Minerals
calcium
Both milk and coconut milk are high in calcium. Coconut milk has 57% more calcium than milk - milk has 120mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Milk and coconut milk contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Milk has 637% more potassium than coconut milk - milk has 140mg 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Coconut Milk g
()
|
Daily Values (%) |
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 milk or coconut milk contain more calories in 100 grams?Milk and coconut milk contain similar amounts of calories - milk has 50 calories in 100g and coconut milk has 31 calories.
Does milk or coconut milk have more carbohydrates?
By weight, both milk and coconut milk are low in carbohydrates - milk has 4.8g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in milk and coconut milk are both made of 100% sugar.
Does milk or coconut milk contain more calcium?
Both milk and coconut milk are high in calcium. Coconut milk has 60% more calcium than milk - milk has 120mg of calcium in 100 grams and coconut milk has 188mg of calcium.