Coconut Milk vs. Vegetable Oil
Nutrition comparison of Coconut Milk and Vegetable Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
vegetable oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and vegetable oil:
- Coconut milk has more Vitamin B12.
- Coconut milk is an excellent source of calcium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Vegetable oil is high in calories and coconut milk has 96% less calories than vegetable oil - vegetable oil has 862 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much heavier in carbs, much lighter in fat and similar to vegetable oil for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Vegetable Oil | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 37% | ~ |
| Fat | 60% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut milk and vegetable oil are low in carbohydrates - coconut milk has 2.9g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
sugar
Vegetable oil has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Coconut milk and vegetable oil contain similar amounts of protein - coconut milk has 0.21g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Vegetable oil is high in saturated fat and coconut milk has 74% less saturated fat than vegetable oil - vegetable oil has 8.2g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than vegetable oil - coconut milk has 63ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than vegetable oil - coconut milk has 42iu of Vitamin D per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Vegetable oil has more Vitamin E than coconut milk - vegetable oil has 3.8mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Vegetable oil has more Vitamin K than coconut milk - vegetable oil has 24.7ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Coconut milk has more Vitamin B12.
| Coconut Milk | Vegetable Oil | |
|---|---|---|
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has more calcium than vegetable oil - coconut milk has 188mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Coconut milk has more iron than vegetable oil - coconut milk has 0.3mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Coconut milk has more potassium than vegetable oil - coconut milk has 19mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
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 Vegetable Oil (Vegetable oil, palm kernel) .
Coconut Milk g
()
|
Daily Values (%) |
Vegetable Oil 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 vegetable oil or coconut milk contain more calories in 100 grams?Vegetable oil is high in calories and coconut milk has 100% less calories than vegetable oil - vegetable oil has 862 calories in 100g and coconut milk has 31 calories.
Does coconut milk or vegetable oil have more carbohydrates?
By weight, both coconut milk and vegetable oil are low in carbohydrates - coconut milk has 2.9g of carbs for 100g and vegetable oil has no carbs..
Does coconut milk or vegetable oil contain more calcium?
Coconut milk is a rich source of calcium and it has more calcium than vegetable oil - coconut milk has 188mg of calcium in 100 grams and vegetable oil does not contain significant amounts.