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.
Detailed nutritional comparison of beef and coconut milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Beef src
Image of Coconut Milk src

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 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 Beef or Coconut Milk .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.