Coconut Milk vs. Skim Milk

Nutrition comparison of Coconut Milk and Skim Milk


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

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

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

  • Both skim milk and coconut milk are high in calcium.
  • Skim milk has 36.2 times less saturated fat than coconut milk.
  • Skim milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
Detailed nutritional comparison of coconut milk and skim 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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Milk src
Image of Skim Milk src

Calories and Carbs

calories

Skim milk and coconut milk contain similar amounts of calories - skim milk has 34 calories per 100 grams and coconut milk has 31 calories.

For macronutrient ratios, coconut milk is much lighter in protein, much lighter in carbs and much heavier in fat compared to skim milk per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Milk Skim Milk
Protein 3% 40%
Carbohydrates 37% 58%
Fat 60% 2%
Alcohol ~ ~

carbohydrates

Both skim milk and coconut milk are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.

The carbs in skim milk and coconut milk are both made of 100% sugar.

sugar

Skim milk and coconut milk contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and coconut milk has 2.5g of sugar.



Protein

protein

Skim milk has 15 times more protein than coconut milk - skim milk has 3.4g of protein per 100 grams and coconut milk has 0.21g of protein.

Fat

saturated fat

Skim milk has 36.2 times less saturated fat than coconut milk - skim milk has 0.06g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.

cholesterol

Both skim milk and coconut milk are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.

Vitamins

Vitamin A

Skim milk and coconut milk contain similar amounts of Vitamin A - skim milk has 61ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.

Vitamin D

Skim milk and coconut milk contain similar amounts of Vitamin D - skim milk has 47iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.

Vitamin E

Skim milk and coconut milk contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.

The B Vitamins

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

Coconut Milk Skim Milk
Thiamin ~ 0.045 MG
Riboflavin ~ 0.182 MG
Niacin ~ 0.094 MG
Pantothenic acid ~ 0.357 MG
Vitamin B6 ~ 0.037 MG
Folate ~ 5 UG
Vitamin B12 1.25 UG 0.5 UG

Minerals

calcium

Both skim milk and coconut milk are high in calcium. Coconut milk has 54% more calcium than skim milk - skim milk has 122mg of calcium per 100 grams and coconut milk has 188mg of calcium.

iron

Skim milk and coconut milk contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and coconut milk has 0.3mg of iron.

potassium

Skim milk has 721% more potassium than coconut milk - skim milk has 156mg 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .

Coconut Milk g

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G Water G
G Starch G
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