Coconut Milk vs. Apple

Nutrition comparison of Coconut Milk and Apple


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

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

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

  • Apple has 73.3 times less saturated fat than coconut milk.
  • Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
  • Apple is a great source of dietary fiber.
  • Coconut milk has 3.1 times less sugar than apple.
  • Coconut milk has 3.7 times less carbohydrates than apple.
  • Coconut milk is an excellent source of calcium.
Detailed nutritional comparison of coconut milk and apple 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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Milk src
Image of Apple src

Calories and Carbs

calories

Coconut milk has 40% less calories than apple - apple has 52 calories per 100 grams and coconut milk has 31 calories.

For macronutrient ratios, coconut milk is much lighter in carbs, much heavier in fat and similar to apple for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Milk Apple
Protein 3% 2%
Carbohydrates 37% 96%
Fat 60% 3%
Alcohol ~ ~

carbohydrates

Coconut milk has 3.7 times less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.

The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.

dietary fiber

Apple is a great source of dietary fiber and it has more dietary fiber than coconut milk - apple has 2.4g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.

sugar

Coconut milk has 3.1 times less sugar than apple - apple has 10.4g of sugar per 100 grams and coconut milk has 2.5g of sugar.

Protein

protein

Apple and coconut milk contain similar amounts of protein - apple has 0.26g of protein per 100 grams and coconut milk has 0.21g of protein.

Fat

saturated fat

Apple has 73.3 times less saturated fat than coconut milk - apple has 0.03g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.

Vitamins

Vitamin C

Apple has more Vitamin C than coconut milk - apple has 4.6mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.

Vitamin A

Coconut milk has 20 times more Vitamin A than apple - apple has 3ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.

Vitamin D

Coconut milk has more Vitamin D than apple - coconut milk has 42iu of Vitamin D per 100 grams and apple does not contain significant amounts.

Vitamin E

Apple and coconut milk contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.

Vitamin K

Apple and coconut milk contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.

The B Vitamins

Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.

Coconut Milk Apple
Thiamin ~ 0.017 MG
Riboflavin ~ 0.026 MG
Niacin ~ 0.091 MG
Pantothenic acid ~ 0.061 MG
Vitamin B6 ~ 0.041 MG
Folate ~ 3 UG
Vitamin B12 1.25 UG ~

Minerals

calcium

Coconut milk is an excellent source of calcium and it has 30 times more calcium than apple - apple has 6mg of calcium per 100 grams and coconut milk has 188mg of calcium.

iron

Apple and coconut milk contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and coconut milk has 0.3mg of iron.

potassium

Apple has 463% more potassium than coconut milk - apple has 107mg 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .

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G Water G
G Starch G
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FAQ

Does apple or coconut milk contain more calories in 100 grams?
Coconut milk has 40% less calories than apple - apple has 52 calories in 100g and coconut milk has 31 calories.

Does apple or coconut milk have more carbohydrates?
By weight, coconut milk has 3.7 times fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.

Does apple or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 30 times more calcium than apple - apple has 6mg of calcium in 100 grams and coconut milk has 188mg of calcium.

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