Beef vs. Coconut Milk
Nutrition comparison of Cooked Beef and Coconut Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
coconut milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and coconut milk:
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Coconut milk is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and coconut milk has 89% less calories than beef - beef has 277 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and similar to coconut milk for fat. Beef has a macronutrient ratio of 38:0:62 and for coconut milk, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Coconut Milk | |
|---|---|---|
| Protein | 38% | 3% |
| Carbohydrates | ~ | 37% |
| Fat | 62% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut milk and beef are low in carbohydrates - coconut milk has 2.9g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 119 times more protein than coconut milk - beef has 25.4g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Beef is high in saturated fat and coconut milk has 72% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Coconut milk has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and coconut milk does not contain significant amounts.
cholesterol
Coconut milk has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Coconut milk has 20 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has 20 times more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Beef and coconut milk contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Beef and coconut milk contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | Coconut Milk | |
|---|---|---|
| Thiamin | 0.051 MG | ~ |
| Riboflavin | 0.176 MG | ~ |
| Niacin | 4.537 MG | ~ |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | ~ |
| Folate | 11 UG | ~ |
| Vitamin B12 | 2.9 UG | 1.25 UG |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 437% more calcium than beef - beef has 35mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Beef is a great source of iron and it has 650% more iron than coconut milk - beef has 2.3mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Beef is a great source of potassium and it has 13 times more potassium than coconut milk - beef has 275mg 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) .
Cooked Beef g
()
|
Daily Values (%) |
Coconut 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 beef or coconut milk contain more calories in 100 grams?Beef is high in calories and coconut milk has 90% less calories than beef - beef has 277 calories in 100g and coconut milk has 31 calories.
Is beef or coconut milk better for protein?
Beef is a fantastic source of protein and it has 119 times more protein than coconut milk - beef has 25.4g of protein per 100 grams and coconut milk has 0.21g of protein.
Does coconut milk or beef have more carbohydrates?
By weight, both coconut milk and beef are low in carbohydrates - coconut milk has 2.9g of carbs for 100g and beef has no carbs..
Does beef or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 440% more calcium than beef - beef has 35mg of calcium in 100 grams and coconut milk has 188mg of calcium.