Coconut Milk vs. Olive Oil
Nutrition comparison of Coconut Milk and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and olive oil:
- Coconut milk has more Vitamin B12.
- Coconut milk is an excellent source of calcium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and coconut milk has 96% less calories than olive oil - olive oil has 884 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much heavier in carbs, much lighter in fat and similar to olive oil for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Olive Oil | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 37% | ~ |
| Fat | 60% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut milk and olive oil are low in carbohydrates - coconut milk has 2.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Coconut milk and olive oil contain similar amounts of protein - coconut milk has 0.21g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and coconut milk has 85% less saturated fat than olive oil - olive oil has 13.8g 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 olive oil - coconut milk has 63ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than olive oil - coconut milk has 42iu of Vitamin D per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than coconut milk - olive oil has 14.4mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Olive oil has more Vitamin K than coconut milk - olive oil has 60.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Coconut milk has more Vitamin B12.
| Coconut Milk | Olive Oil | |
|---|---|---|
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 187 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Olive oil and coconut milk contain similar amounts of iron - olive oil has 0.56mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Olive oil and coconut milk contain similar amounts of potassium - olive oil has 1mg 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 Olive Oil (Oil, olive, salad or cooking) .
Coconut Milk g
()
|
Daily Values (%) |
Olive Oil 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 % |
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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 % |
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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 olive oil or coconut milk contain more calories in 100 grams?Olive oil is high in calories and coconut milk has 100% less calories than olive oil - olive oil has 884 calories in 100g and coconut milk has 31 calories.
Does coconut milk or olive oil have more carbohydrates?
By weight, both coconut milk and olive oil are low in carbohydrates - coconut milk has 2.9g of carbs for 100g and olive oil has no carbs..
Does olive oil or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 187 times more calcium than olive oil - olive oil has 1mg of calcium in 100 grams and coconut milk has 188mg of calcium.