Coconut Milk vs. Whole Milk
Nutrition comparison of Coconut Milk 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 milk
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and whole milk:
- Both whole milk and coconut milk are high in calcium.
- Whole milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) 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 milk has 49% less calories than whole milk - whole milk has 61 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, heavier in carbs and heavier in fat compared to whole milk per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Whole Milk | |
|---|---|---|
| Protein | 3% | 21% |
| Carbohydrates | 37% | 32% |
| Fat | 60% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and coconut milk are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in whole milk and coconut milk are both made of 100% sugar.
sugar
Whole milk and coconut milk contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Whole milk has 14 times more protein than coconut milk - whole milk has 3.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Whole milk and coconut milk contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
cholesterol
Coconut milk has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Whole milk and coconut milk contain similar amounts of Vitamin A - whole milk has 46ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Whole milk and coconut milk contain similar amounts of Vitamin D - whole milk has 51iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Whole milk and coconut milk contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Whole milk and coconut milk contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Whole milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Whole Milk | |
|---|---|---|
| Thiamin | ~ | 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 | 1.25 UG | 0.45 UG |
Minerals
calcium
Both whole milk and coconut milk are high in calcium. Coconut milk has 66% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Whole milk and coconut milk contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Whole milk has 595% more potassium than coconut milk - whole milk has 132mg of potassium per 100 grams and coconut milk has 19mg 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 Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Coconut Milk 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 milk contain more calories in 100 grams?Coconut milk has 50% less calories than whole milk - whole milk has 61 calories in 100g and coconut milk has 31 calories.
Does whole milk or coconut milk have more carbohydrates?
By weight, both whole milk and coconut milk are low in carbohydrates - whole milk has 4.8g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in whole milk and coconut milk are both made of 100% sugar.
Does whole milk or coconut milk contain more calcium?
Both whole milk and coconut milk are high in calcium. Coconut milk has 70% more calcium than whole milk - whole milk has 113mg of calcium in 100 grams and coconut milk has 188mg of calcium.