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.
Detailed nutritional comparison of coconut water and whole 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Whole Milk src

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 5:96:0 and for whole milk, 21:31:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Whole Milk
Protein 5% 21%
Carbohydrates 96% 31%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Coconut Water or Whole Milk .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.