Coconut Milk vs. Brown Rice
Nutrition comparison of Coconut Milk and Cooked Brown Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
cooked
brown rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and brown rice:
- Brown rice has 7 times less saturated fat than coconut milk.
- Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Brown rice has signficantly more dietary fiber than coconut milk.
- Coconut milk has signficantly less carbohydrates than brown rice.
- 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 Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and coconut milk has 75% less calories than brown rice - brown rice has 123 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 brown rice per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Brown Rice | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 37% | 84% |
| Fat | 60% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than coconut milk - brown rice has 1.6g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Brown rice and coconut milk contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Brown rice has 12 times more protein than coconut milk - brown rice has 2.7g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Brown rice has 7 times less saturated fat than coconut milk - brown rice has 0.26g 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 brown rice - coconut milk has 63ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than brown rice - coconut milk has 42iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and coconut milk contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Brown rice and coconut milk contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Brown Rice | |
|---|---|---|
| Thiamin | ~ | 0.178 MG |
| Riboflavin | ~ | 0.069 MG |
| Niacin | ~ | 2.561 MG |
| Pantothenic acid | ~ | 0.38 MG |
| Vitamin B6 | ~ | 0.123 MG |
| Folate | ~ | 9 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 61 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Brown rice and coconut milk contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Brown rice has 353% more potassium than coconut milk - brown rice has 86mg 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 Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .
Coconut Milk g
()
|
Daily Values (%) |
Cooked Brown Rice 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 brown rice or coconut milk contain more calories in 100 grams?Brown rice is high in calories and coconut milk has 80% less calories than brown rice - brown rice has 123 calories in 100g and coconut milk has 31 calories.
Does brown rice or coconut milk have more carbohydrates?
By weight, coconut milk has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does brown rice or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 61 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and coconut milk has 188mg of calcium.