Coconut Milk vs. Avocado
Nutrition comparison of Coconut Milk and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and avocado:
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than coconut milk.
- Avocado is an excellent source of dietary fiber and potassium.
- 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 Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and coconut milk has 81% less calories than avocado - avocado has 167 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is heavier in carbs, lighter in fat and similar to avocado for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Avocado | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 37% | 19% |
| Fat | 60% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and coconut milk contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - avocado has 6.8g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Avocado and coconut milk contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Avocado has 833% more protein than coconut milk - avocado has 2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Avocado and coconut milk contain similar amounts of saturated fat - avocado has 2.1g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than coconut milk - avocado has 8.8mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 800% more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than avocado - coconut milk has 42iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than coconut milk - avocado has 2mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than coconut milk - avocado has 21ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Avocado | |
|---|---|---|
| Thiamin | ~ | 0.075 MG |
| Riboflavin | ~ | 0.143 MG |
| Niacin | ~ | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | ~ | 0.287 MG |
| Folate | ~ | 89 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 13 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Avocado and coconut milk contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Avocado is an excellent source of potassium and it has 25 times more potassium than coconut milk - avocado has 507mg 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 Avocado (Avocados, raw, California) .
Coconut Milk g
()
|
Daily Values (%) |
Avocado 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 avocado or coconut milk contain more calories in 100 grams?Avocado is high in calories and coconut milk has 80% less calories than avocado - avocado has 167 calories in 100g and coconut milk has 31 calories.
Does avocado or coconut milk have more carbohydrates?
By weight, avocado and coconut milk contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does avocado or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 13 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does avocado or coconut milk contain more potassium?
Avocado is a rich source of potassium and it has 25 times more potassium than coconut milk - avocado has 507mg of potassium in 100 grams and coconut milk has 19mg of potassium.