Coconut Water vs. Skim Milk

Nutrition comparison of Coconut Water 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 water versus skim milk (100g each) below using 2020 USDA and NIH data[1].

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

  • Coconut water has signficantly more Vitamin C than skim milk.
  • Skim milk has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Skim milk is an excellent source of calcium.
Detailed nutritional comparison of coconut water 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) 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 Water src
Image of Skim Milk src

Calories and Carbs

calories

Skim milk and coconut water contain similar amounts of calories - skim milk has 34 calories per 100 grams and coconut water has 18 calories.

For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and similar to skim milk for fat. Coconut water has a macronutrient ratio of 5:95:0 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Skim Milk
Protein 5% 40%
Carbohydrates 95% 58%
Fat ~ 2%
Alcohol ~ ~

carbohydrates

Both skim milk and coconut water are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

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

sugar

Skim milk and coconut water contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and coconut water has 3.9g of sugar.

Protein

protein

Skim milk has 14 times more protein than coconut water - skim milk has 3.4g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Both skim milk and coconut water are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and coconut water does not contain significant amounts.

cholesterol

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

Vitamins

Vitamin C

Coconut water has signficantly more Vitamin C than skim milk - coconut water has 9.9mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.

Vitamin A

Skim milk has more Vitamin A than coconut water - skim milk has 61ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin D

Skim milk has more Vitamin D than coconut water - skim milk has 47iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.

Vitamin E

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

The B Vitamins

Skim milk has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both coconut water and skim milk contain significant amounts of thiamin.

Coconut Water Skim Milk
Thiamin 0.03 MG 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 ~ 0.5 UG

Minerals

calcium

Skim milk is an excellent source of calcium and it has 16 times more calcium than coconut water - skim milk has 122mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

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

potassium

Skim milk and coconut water contain similar amounts of potassium - skim milk has 156mg of potassium per 100 grams and coconut water has 165mg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .

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G Water G
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FAQ

Does skim milk or coconut water contain more calories in 100 grams?
Skim milk and coconut water contain similar amounts of calories - skim milk has 34 calories in 100g and coconut water has 18 calories.

Is skim milk or coconut water better for protein?
Skim milk has 14 times more protein than coconut water - skim milk has 3.4g of protein per 100 grams and coconut water has 0.22g of protein.

Does skim milk or coconut water have more carbohydrates?
By weight, both skim milk and coconut water are low in carbohydrates - skim milk has 5g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in skim milk and coconut water are both made of 100% sugar.

Does skim milk or coconut water contain more calcium?
Skim milk is a rich source of calcium and it has 16 times more calcium than coconut water - skim milk has 122mg of calcium in 100 grams and coconut water has 7mg of calcium.