Coconut Milk vs. Skim Milk
Nutrition comparison of Coconut Milk and Skim 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
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and skim milk:
- Both skim milk and coconut milk are high in calcium.
- Skim milk has 36.2 times less saturated fat than coconut milk.
- Skim 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk and coconut milk contain similar amounts of calories - skim milk has 34 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in protein, much lighter in carbs and much heavier in fat compared to skim milk per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Skim Milk | |
|---|---|---|
| Protein | 3% | 40% |
| Carbohydrates | 37% | 58% |
| Fat | 60% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and coconut milk are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in skim milk and coconut milk are both made of 100% sugar.
sugar
Skim milk and coconut milk contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Skim milk has 15 times more protein than coconut milk - skim milk has 3.4g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Skim milk has 36.2 times less saturated fat than coconut milk - skim milk has 0.06g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
cholesterol
Both skim milk and coconut milk are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Skim milk and coconut milk contain similar amounts of Vitamin A - skim milk has 61ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Skim milk and coconut milk contain similar amounts of Vitamin D - skim milk has 47iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Skim milk and coconut milk contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Skim milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Skim Milk | |
|---|---|---|
| Thiamin | ~ | 0.045 MG |
| Riboflavin | ~ | 0.182 MG |
| Niacin | ~ | 0.094 MG |
| Pantothenic acid | ~ | 0.357 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | ~ | 5 UG |
| Vitamin B12 | 1.25 UG | 0.5 UG |
Minerals
calcium
Both skim milk and coconut milk are high in calcium. Coconut milk has 54% more calcium than skim milk - skim milk has 122mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Skim milk and coconut milk contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Skim milk has 721% more potassium than coconut milk - skim milk has 156mg 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .
Coconut Milk g
()
|
Daily Values (%) |
Skim 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 skim milk or coconut milk contain more calories in 100 grams?Skim milk and coconut milk contain similar amounts of calories - skim milk has 34 calories in 100g and coconut milk has 31 calories.
Is skim milk or coconut milk better for protein?
Skim milk has 15 times more protein than coconut milk - skim milk has 3.4g of protein per 100 grams and coconut milk has 0.21g of protein.
Does skim milk or coconut milk have more carbohydrates?
By weight, both skim milk and coconut milk are low in carbohydrates - skim milk has 5g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in skim milk and coconut milk are both made of 100% sugar.
Does skim milk or coconut milk contain more calcium?
Both skim milk and coconut milk are high in calcium. Coconut milk has 50% more calcium than skim milk - skim milk has 122mg of calcium in 100 grams and coconut milk has 188mg of calcium.