Coconut Milk vs. Oat Milk
Nutrition comparison of Coconut Milk and Oat 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
oat milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and oat milk:
- Both coconut milk and oat milk are high in calcium.
- Oat milk has more riboflavin, 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 Oat Milk (VANILLA OAT OATMILK, VANILLA) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk and oat milk contain similar amounts of calories - coconut milk has 31 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, coconut milk is lighter in protein, much lighter in carbs and much heavier in fat compared to oat milk per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for oat milk, 13:73:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Oat Milk | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 37% | 73% |
| Fat | 60% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk and oat milk contain similar amounts of carbs - coconut milk has 2.9g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has more dietary fiber than coconut milk - oat milk has 0.8g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk and oat milk contain similar amounts of sugar - coconut milk has 2.5g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Coconut milk and oat milk contain similar amounts of protein - coconut milk has 0.21g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Oat milk has less saturated fat than coconut milk - coconut milk has 2.1g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than oat milk - coconut milk has 63ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Coconut milk and oat milk contain similar amounts of Vitamin D - coconut milk has 42iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.
The B Vitamins
Oat milk has more riboflavin, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Oat Milk | |
|---|---|---|
| Riboflavin | ~ | 0.142 MG |
| Vitamin B12 | 1.25 UG | 0.38 UG |
Minerals
calcium
Both coconut milk and oat milk are high in calcium. Coconut milk has 50% more calcium than oat milk - coconut milk has 188mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Coconut milk and oat milk contain similar amounts of iron - coconut milk has 0.3mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Coconut milk and oat milk contain similar amounts of potassium - coconut milk has 19mg of potassium per 100 grams and oat milk has 35mg 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 Oat Milk (VANILLA OAT OATMILK, VANILLA) .
Coconut Milk g
()
|
Daily Values (%) |
Oat 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 coconut milk or oat milk contain more calories in 100 grams?Coconut milk and oat milk contain similar amounts of calories - coconut milk has 31 calories in 100g and oat milk has 38 calories.
Does coconut milk or oat milk have more carbohydrates?
By weight, coconut milk and oat milk contain similar amounts of carbs - coconut milk has 2.9g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does coconut milk or oat milk contain more calcium?
Both coconut milk and oat milk are high in calcium. Coconut milk has 50% more calcium than oat milk - coconut milk has 188mg of calcium in 100 grams and oat milk has 125mg of calcium.