Coconut Milk vs. Soy Milk
Nutrition comparison of Coconut Milk and Soy 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
soy milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and soy milk:
- Both coconut milk and soy milk are high in calcium.
- Soy milk has 9.1 times less saturated fat than coconut milk.
- Soy milk has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Soy Milk (Soy milk, fortified) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk and soy milk contain similar amounts of calories - coconut milk has 31 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, coconut milk is much lighter in protein, lighter in carbs and much heavier in fat compared to soy milk per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for soy milk, 24:46:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Soy Milk | |
|---|---|---|
| Protein | 3% | 24% |
| Carbohydrates | 37% | 46% |
| Fat | 60% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut milk and soy milk are low in carbohydrates - coconut milk has 2.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than coconut milk - soy milk has 0.2g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk and soy milk contain similar amounts of sugar - coconut milk has 2.5g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Soy milk has 11 times more protein than coconut milk - coconut milk has 0.21g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 9.1 times less saturated fat than coconut milk - coconut milk has 2.1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Coconut milk and soy milk contain similar amounts of Vitamin A - coconut milk has 63ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than soy milk - coconut milk has 42iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Soy milk and coconut milk contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Soy milk and coconut milk contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Soy milk has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both coconut milk and soy milk contain significant amounts of Vitamin B12.
| Coconut Milk | Soy Milk | |
|---|---|---|
| Thiamin | ~ | 0.029 MG |
| Riboflavin | ~ | 0.184 MG |
| Niacin | ~ | 0.425 MG |
| Vitamin B6 | ~ | 0.031 MG |
| Folate | ~ | 9 UG |
| Vitamin B12 | 1.25 UG | 0.85 UG |
Minerals
calcium
Both coconut milk and soy milk are high in calcium. Coconut milk has 53% more calcium than soy milk - coconut milk has 188mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Coconut milk and soy milk contain similar amounts of iron - coconut milk has 0.3mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Soy milk has 542% more potassium than coconut milk - coconut milk has 19mg of potassium per 100 grams and soy milk has 122mg 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 Soy Milk (Soy milk, fortified) .
Coconut Milk g
()
|
Daily Values (%) |
Soy Milk 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 coconut milk or soy milk contain more calories in 100 grams?Coconut milk and soy milk contain similar amounts of calories - coconut milk has 31 calories in 100g and soy milk has 43 calories.
Does coconut milk or soy milk have more carbohydrates?
By weight, both coconut milk and soy milk are low in carbohydrates - coconut milk has 2.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does coconut milk or soy milk contain more calcium?
Both coconut milk and soy milk are high in calcium. Coconut milk has 50% more calcium than soy milk - coconut milk has 188mg of calcium in 100 grams and soy milk has 123mg of calcium.