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  6. Almond milk vs. Coconut milk

Almond milk vs. Coconut milk — In-Depth Nutrition Comparison

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How are almond milk and coconut milk different?

  • Almond milk is richer in calcium and vitamin E, while coconut milk is higher in manganese, copper, iron, phosphorus, selenium, fiber, and magnesium.
  • Coconut milk covers your daily need for saturated fat, 106% more than almond milk.
  • Almond milk contains 19 times more vitamin E than coconut milk. Almond milk contains 2.81mg of vitamin E, while coconut milk contains 0.15mg.

Beverages, almond milk, unsweetened, shelf stable and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

Infographic

Almond milk vs Coconut milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 59% 5.9% 13% 9.7% 1.9% 4.3% 9.3% 5.5% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +1131.3%
Contains more MagnesiumMagnesium +428.6%
Contains more PotassiumPotassium +292.5%
Contains more IronIron +368.6%
Contains more CopperCopper +817.2%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +2081%
Contains more SeleniumSelenium +3000%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 56% 15% 15% 11% 1.4% 1.8% 3.5% 0% 0% 0.75% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1773.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +913.3%
Contains more Vitamin B5Vitamin B5 +510%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1500%
Contains more CholineCholine +∞%
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
97%
Protein: 0.59 g
Fats: 1.1 g
Carbs: 0.58 g
Water: 97.05 g
Other: 0.68 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more WaterWater +43.5%
Contains more ProteinProtein +288.1%
Contains more FatsFats +2067.3%
Contains more CarbsCarbs +855.2%
~equal in Other ~0.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
75% 25%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.708 g
Polyunsaturated fat: Poly. Fat 0.236 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +43.2%
Contains more Poly. FatPolyunsaturated fat +10.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond milk Coconut milk
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond milk Coconut milk DV% diff.
Saturated fat 0g 21.14g 96%
Manganese 0.042mg 0.916mg 38%
Fats 1.1g 23.84g 35%
Copper 0.029mg 0.266mg 26%
Vitamin E 2.81mg 0.15mg 18%
Calcium 197mg 16mg 18%
Iron 0.35mg 1.64mg 16%
Phosphorus 10mg 100mg 13%
Calories 15kcal 230kcal 11%
Selenium 0.2µg 6.2µg 11%
Fiber 0g 2.2g 9%
Magnesium 7mg 37mg 7%
Potassium 67mg 263mg 6%
Vitamin A 43µg 0µg 5%
Vitamin D 1µg 0µg 5%
Vitamin D 42IU 0IU 5%
Zinc 0.07mg 0.67mg 5%
Folate 1µg 16µg 4%
Vitamin B2 0.047mg 0mg 4%
Vitamin B3 0.075mg 0.76mg 4%
Protein 0.59g 2.29g 3%
Vitamin B1 0.06mg 0.026mg 3%
Vitamin B5 0.03mg 0.183mg 3%
Vitamin C 0mg 2.8mg 3%
Sodium 71mg 15mg 2%
Carbs 0.58g 5.54g 2%
Choline 0mg 8.5mg 2%
Monounsaturated fat 0.708g 1.014g 1%
Vitamin B6 0.015mg 0.033mg 1%
Net carbs 0.58g 3.34g N/A
Sugar 0g 3.34g N/A
Vitamin K 0µg 0.1µg 0%
Polyunsaturated fat 0.236g 0.261g 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond milk Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Almond milk
5%
Coconut milk
Minerals Daily Need Coverage Score
11%
Almond milk
42%
Coconut milk

Comparison summary

Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 56mg)
Which food is lower in Sugar?
Almond milk
Almond milk is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Almond milk
Almond milk is lower in Saturated fat (difference - 21.14g)
Which food is lower in glycemic index?
Almond milk
Almond milk is lower in glycemic index (difference - 97)
Which food is cheaper?
Almond milk
Almond milk is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174832/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.