Almond Milk vs. Coconut Milk

Nutrition comparison of Almond Milk and Coconut Milk


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almond milk versus coconut milk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almond milk and coconut milk:

  • Both coconut milk and almond milk are high in calcium.
  • Almond milk has 25 times less saturated fat than coconut milk.
  • Almond milk has more riboflavin and niacin, however, coconut milk contains more Vitamin B12.
  • Almond milk has signficantly more Vitamin E than coconut milk.
Detailed nutritional comparison of almond milk 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) 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 Almond Milk src
Image of Coconut Milk src

Calories and Carbs

calories

Coconut milk and almond milk contain similar amounts of calories - coconut milk has 31 calories per 100 grams and almond milk has 15 calories.

For macronutrient ratios, almond milk is heavier in protein, lighter in carbs and similar to coconut milk for fat. Almond milk has a macronutrient ratio of 10:33:57 and for coconut milk, 3:37:60 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Milk Coconut Milk
Protein 10% 3%
Carbohydrates 33% 37%
Fat 57% 60%
Alcohol ~ ~

carbohydrates

Both coconut milk and almond milk are low in carbohydrates - coconut milk has 2.9g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.

The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in coconut milk comprise of 100% sugar.

dietary fiber

Almond milk has more dietary fiber than coconut milk - almond milk has 0.2g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.

sugar

Coconut milk and almond milk contain similar amounts of sugar - coconut milk has 2.5g of sugar per 100 grams and almond milk has 0.81g of sugar.

Protein

protein

Coconut milk and almond milk contain similar amounts of protein - coconut milk has 0.21g of protein per 100 grams and almond milk has 0.4g of protein.

Fat

saturated fat

Almond milk has 25 times less saturated fat than coconut milk - coconut milk has 2.1g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.

Vitamins

Vitamin A

Coconut milk has more Vitamin A than almond milk - coconut milk has 63ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.

Vitamin D

Coconut milk and almond milk contain similar amounts of Vitamin D - coconut milk has 42iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.

Vitamin E

Almond milk has signficantly more Vitamin E than coconut milk - almond milk has 6.3mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.

The B Vitamins

Almond milk has more riboflavin and niacin, however, coconut milk contains more Vitamin B12.

Almond Milk Coconut Milk
Riboflavin 0.01 MG ~
Niacin 0.07 MG ~
Pantothenic acid 0.01 MG ~
Folate 1 UG ~
Vitamin B12 ~ 1.25 UG

Minerals

calcium

Both coconut milk and almond milk are high in calcium. Coconut milk is very similar to almond milk for calcium - coconut milk has 188mg of calcium per 100 grams and almond milk has 184mg of calcium.

iron

Coconut milk and almond milk contain similar amounts of iron - coconut milk has 0.3mg of iron per 100 grams and almond milk has 0.28mg of iron.

potassium

Almond milk has 253% more potassium than coconut milk - coconut milk has 19mg of potassium per 100 grams and almond milk has 67mg 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 Almond Milk or Coconut Milk .

Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) .

Almond Milk 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 coconut milk or almond milk contain more calories in 100 grams?
Coconut milk and almond milk contain similar amounts of calories - coconut milk has 31 calories in 100g and almond milk has 15 calories.

Does coconut milk or almond milk have more carbohydrates?
By weight, both coconut milk and almond milk are low in carbohydrates - coconut milk has 2.9g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in coconut milk comprise of 100% sugar.

Does coconut milk or almond milk contain more calcium?
Both coconut milk and almond milk are high in calcium. Coconut milk is very similar to almond milk for calcium - coconut milk has 188mg of calcium in 100 grams and almond milk has 184mg of calcium.