Coconut Milk vs. Lentils
Nutrition comparison of Coconut Milk and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and lentils:
- Coconut milk has 5.8 times less carbohydrates than lentil.
- Coconut milk is an excellent source of calcium.
- Lentil has 38.3 times less saturated fat than coconut milk.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and coconut milk has 73% less calories than lentil - lentil has 116 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Lentils | |
|---|---|---|
| Protein | 3% | 30% |
| Carbohydrates | 37% | 67% |
| Fat | 60% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 5.8 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - lentil has 7.9g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Lentils and coconut milk contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Lentil is a great source of protein and it has 41 times more protein than coconut milk - lentil has 9g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Lentil has 38.3 times less saturated fat than coconut milk - lentil has 0.05g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than coconut milk - lentil has 1.5mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than lentil - coconut milk has 63ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than lentil - coconut milk has 42iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and coconut milk contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Lentils and coconut milk contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Lentils | |
|---|---|---|
| Thiamin | ~ | 0.169 MG |
| Riboflavin | ~ | 0.073 MG |
| Niacin | ~ | 1.06 MG |
| Pantothenic acid | ~ | 0.638 MG |
| Vitamin B6 | ~ | 0.178 MG |
| Folate | ~ | 181 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 889% more calcium than lentil - lentil has 19mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Lentil is an excellent source of iron and it has 10 times more iron than coconut milk - lentil has 3.3mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 18 times more potassium than coconut milk - lentil has 369mg 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 Lentils .
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Coconut Milk g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils or coconut milk contain more calories in 100 grams?Lentil is high in calories and coconut milk has 70% less calories than lentil - lentil has 116 calories in 100g and coconut milk has 31 calories.
Does lentils or coconut milk have more carbohydrates?
By weight, coconut milk has 5.8 times fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does lentils or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 890% more calcium than lentil - lentil has 19mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does lentils or coconut milk contain more iron?
Lentil is an abundant source of iron and it has 10 times more iron than coconut milk - lentil has 3.3mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does lentils or coconut milk contain more potassium?
Lentil is a rich source of potassium and it has 18 times more potassium than coconut milk - lentil has 369mg of potassium in 100 grams and coconut milk has 19mg of potassium.