Coconut Milk vs. Kefir
Nutrition comparison of Coconut Milk and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and kefir:
- Both kefir and coconut milk are high in calcium.
- Kefir has 68% less saturated fat than coconut milk.
- Kefir has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Kefir has signficantly more potassium than coconut milk.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir and coconut milk contain similar amounts of calories - kefir has 43 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in protein, lighter in carbs and much heavier in fat compared to kefir per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Kefir | |
|---|---|---|
| Protein | 3% | 35% |
| Carbohydrates | 37% | 44% |
| Fat | 60% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and coconut milk are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in kefir and coconut milk are both made of 100% sugar.
sugar
Kefir and coconut milk contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Kefir has 17 times more protein than coconut milk - kefir has 3.8g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Kefir has 68% less saturated fat than coconut milk - kefir has 0.66g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Both kefir and coconut milk are low in trans fat - kefir has 0.04g of trans fat per 100 grams and coconut milk does not contain significant amounts.
cholesterol
Both kefir and coconut milk are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin C
Kefir and coconut milk contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 171% more Vitamin A than coconut milk - kefir has 171ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Kefir and coconut milk contain similar amounts of Vitamin D - kefir has 41iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Kefir and coconut milk contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Kefir and coconut milk contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Kefir has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Kefir | |
|---|---|---|
| Thiamin | ~ | 0.03 MG |
| Riboflavin | ~ | 0.135 MG |
| Niacin | ~ | 0.15 MG |
| Pantothenic acid | ~ | 0.385 MG |
| Vitamin B6 | ~ | 0.058 MG |
| Folate | ~ | 13 UG |
| Vitamin B12 | 1.25 UG | 0.29 UG |
Minerals
calcium
Both kefir and coconut milk are high in calcium. Coconut milk has 45% more calcium than kefir - kefir has 130mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Kefir and coconut milk contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Kefir has signficantly more potassium than coconut milk - kefir has 164mg of potassium per 100 grams and coconut milk has 19mg 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 Milk or Kefir .
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Kefir (Kefir, lowfat, plain, LIFEWAY) .
Coconut Milk 100g
(
100 g
)
|
Daily Values (%) |
Kefir 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 31KCAL 2% |
|
5% | calories | 39% |
|
43KCAL 2% | |
| 2.9G 1% |
|
5% | carbohydrates | 66% |
|
4.8G 2% | |
| 2.5G | 5% | sugar | 84% | 4.6G | |||
| 2.1G 3% |
|
110% | total fat | 5% |
|
1G 2% | |
| 2.1G 12% |
|
218% | saturated fat | 5% |
|
0.66G 4% | |
| 5% | monounsaturated fat | >999% | 0.31G | ||||
| 5% | polyunsaturated fat | >999% | 0.05G | ||||
| 5% | trans fat | >999% | 0.04G | ||||
| 5% | cholesterol | >999% | 5MG | ||||
| 19MG 1% |
|
5% | sodium | 111% |
|
40MG 3% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 63UG 9% |
|
5% | Vitamin A | 171% |
|
171UG 24% | |
|
|
5% | Vitamin C | >999% |
|
0.2MG 0.3% | ||
| 42IU 8% |
|
2% | Vitamin D | 5% |
|
41IU 8% | |
| 188MG 19% |
|
45% | calcium | 5% |
|
130MG 13% | |
| 0.3MG 2% |
|
648% | iron | 5% |
|
0.04MG 0.2% | |
|
|
5% | magnesium | >999% |
|
12MG 4% | ||
| 19MG 1% |
|
5% | potassium | 763% |
|
164MG 7% | |
|
|
5% | thiamin (Vit B1) | >999% |
|
0.03MG 3% | ||
|
|
5% | riboflavin (Vit B2) | >999% |
|
0.14MG 12% | ||
|
|
5% | niacin (Vit B3) | >999% |
|
0.15MG 1% | ||
|
|
5% | Vitamin B6 | >999% |
|
0.06MG 5% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.39MG 8% | ||
|
|
5% | folate (Vit B9) | >999% |
|
13UG 3% | ||
| 1.3UG 52% |
|
348% | Vitamin B12 | 5% |
|
0.29UG 12% | |
|
|
5% | Vitamin E | >999% |
|
0.02MG 0.1% | ||
|
|
5% | Vitamin K | >999% |
|
0.1UG 0.1% | ||
| 0.21G 0.4% |
|
5% | protein | >999% |
|
3.8G 8% | |
|
|
5% | choline | >999% |
|
15MG 4% | ||
|
|
5% | copper | >999% |
|
0.01MG 1% | ||
|
|
5% | manganese | >999% |
|
0.01MG 0.3% | ||
|
|
5% | phosphorus | >999% |
|
105MG 15% | ||
|
|
5% | selenium | >999% |
|
3.6UG 7% | ||
|
|
5% | zinc | >999% |
|
0.46MG 6% | ||
| 95G | 6% | Water | 5% | 90G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does kefir or coconut milk contain more calories in 100 grams?Kefir and coconut milk contain similar amounts of calories - kefir has 43 calories in 100g and coconut milk has 31 calories.
Is kefir or coconut milk better for protein?
Kefir has 17 times more protein than coconut milk - kefir has 3.8g of protein per 100 grams and coconut milk has 0.21g of protein.
Does kefir or coconut milk have more carbohydrates?
By weight, both kefir and coconut milk are low in carbohydrates - kefir has 4.8g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in kefir and coconut milk are both made of 100% sugar.
Does kefir or coconut milk contain more calcium?
Both kefir and coconut milk are high in calcium. Coconut milk has 50% more calcium than kefir - kefir has 130mg of calcium in 100 grams and coconut milk has 188mg of calcium.