Coconut Milk vs. Sweet Potatoes
Nutrition comparison of Coconut Milk and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and sweet potatoes:
- Coconut milk has 5.8 times less carbohydrates than sweet potato.
- Coconut milk has 64% less calories than sweet potato.
- Coconut milk is an excellent source of calcium.
- Sweet potato has 114.7 times less saturated fat than coconut milk.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk has 64% less calories than sweet potato - sweet potato has 86 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Sweet Potatoes | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 37% | 92% |
| Fat | 60% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 5.8 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than coconut milk - sweet potato has 3g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Sweet potatoes and coconut milk contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Sweet potatoes and coconut milk contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Sweet potato has 114.7 times less saturated fat than coconut milk - sweet potato has 0.02g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than coconut milk - sweet potato has 2.4mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 10 times more Vitamin A than coconut milk - sweet potato has 709ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than sweet potato - coconut milk has 42iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and coconut milk contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Sweet potatoes and coconut milk contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Sweet Potatoes | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.061 MG |
| Niacin | ~ | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | ~ | 11 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 527% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Sweet potatoes and coconut milk contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 16 times more potassium than coconut milk - sweet potato has 337mg of potassium per 100 grams and coconut milk has 19mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Milk or Sweet Potatoes .
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Coconut Milk g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sweet potatoes or coconut milk contain more calories in 100 grams?Coconut milk has 60% less calories than sweet potato - sweet potato has 86 calories in 100g and coconut milk has 31 calories.
Does sweet potatoes or coconut milk have more carbohydrates?
By weight, coconut milk has 5.8 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
Does sweet potatoes or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 530% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does sweet potatoes or coconut milk contain more potassium?
Sweet potato is a rich source of potassium and it has 16 times more potassium than coconut milk - sweet potato has 337mg of potassium in 100 grams and coconut milk has 19mg of potassium.