Coconut Water vs. Milk
Nutrition comparison of Coconut Water and 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
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and milk:
- Coconut water has 64% less calories than milk.
- Coconut water has signficantly more Vitamin C than milk.
- Milk has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) 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
Coconut water has 64% less calories than milk - milk has 50 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 much lighter in fat compared to milk per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Milk | |
|---|---|---|
| Protein | 5% | 27% |
| Carbohydrates | 95% | 38% |
| Fat | ~ | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and coconut water are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in milk and coconut water are both made of 100% sugar.
sugar
Milk and coconut water contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Milk has 14 times more protein than coconut water - milk has 3.3g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and coconut water does not contain significant amounts.
trans fat
Both milk and coconut water are low in trans fat - milk has 0.09g of trans fat per 100 grams and coconut water does not contain significant amounts.
cholesterol
Both milk and coconut water are low in cholesterol - milk has 8mg of cholesterol per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than milk - milk has 0.2mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than coconut water - milk has 55ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than coconut water - milk has 49iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Milk and coconut water contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Milk and coconut water contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Milk has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both coconut water and milk contain significant amounts of thiamin.
| Coconut Water | Milk | |
|---|---|---|
| Thiamin | 0.03 MG | 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 | ~ | 0.53 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 16 times more calcium than coconut water - milk has 120mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Milk and coconut water contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Milk and coconut water contain similar amounts of potassium - milk has 140mg 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Coconut Water 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 water contain more calories in 100 grams?Coconut water has 60% less calories than milk - milk has 50 calories in 100g and coconut water has 18 calories.
Does milk or coconut water have more carbohydrates?
By weight, both milk and coconut water are low in carbohydrates - milk has 4.8g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in milk and coconut water are both made of 100% sugar.
Does milk or coconut water contain more calcium?
Milk is a rich source of calcium and it has 16 times more calcium than coconut water - milk has 120mg of calcium in 100 grams and coconut water has 7mg of calcium.