Coconut Water vs. Whole Milk
Nutrition comparison of Coconut Water and Whole 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
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and whole milk:
- Coconut water has 70% less calories than whole milk.
- Coconut water has signficantly more Vitamin C than whole milk.
- Whole milk has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Whole milk has signficantly more Vitamin D than coconut water.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 70% less calories than whole milk - whole milk has 61 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Whole Milk | |
|---|---|---|
| Protein | 5% | 21% |
| Carbohydrates | 95% | 32% |
| Fat | ~ | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and coconut water are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in whole milk and coconut water are both made of 100% sugar.
sugar
Whole milk and coconut water contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Whole milk has 13 times more protein than coconut water - whole milk has 3.2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and coconut water does not contain significant amounts.
cholesterol
Coconut water has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than whole milk - coconut water has 9.9mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than coconut water - whole milk has 46ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than coconut water - whole milk has 51iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Whole milk and coconut water contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Whole milk and coconut water contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Whole milk has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both coconut water and whole milk contain significant amounts of thiamin.
| Coconut Water | Whole Milk | |
|---|---|---|
| Thiamin | 0.03 MG | 0.046 MG |
| Riboflavin | ~ | 0.169 MG |
| Niacin | ~ | 0.089 MG |
| Pantothenic acid | ~ | 0.373 MG |
| Vitamin B6 | ~ | 0.036 MG |
| Folate | ~ | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 15 times more calcium than coconut water - whole milk has 113mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Whole milk and coconut water contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Whole milk and coconut water contain similar amounts of potassium - whole milk has 132mg 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Coconut Water g
()
|
Daily Values (%) |
Whole 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 whole milk or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than whole milk - whole milk has 61 calories in 100g and coconut water has 18 calories.
Does whole milk or coconut water have more carbohydrates?
By weight, both whole milk and coconut water are low in carbohydrates - whole milk has 4.8g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in whole milk and coconut water are both made of 100% sugar.
Does whole milk or coconut water contain more calcium?
Whole milk is a rich source of calcium and it has 15 times more calcium than coconut water - whole milk has 113mg of calcium in 100 grams and coconut water has 7mg of calcium.