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Butter vs. Coconut milk — Health Impact and Nutrition Comparison

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Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on February 27, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Butter
vs
Coconut milk

Summary

Coconut milk surpasses butter in essential minerals such as manganesecopperironphosphorusselenium, and fiber. It offers a nutrient-rich alternative with notable amounts of these minerals and dietary fiber. Conversely, butter provides higher levels of vitamins A and E. However, it's crucial to note that while butter excels in these vitamins, it covers the daily need for saturated fat by 147% more than coconut milk. In terms of saturated fat content, coconut milk proves to be a lower-fat option.

Introduction

Coconut milk is made from the shredded flesh of mature coconuts, while butter is a dairy product made from churning cream or milk. This article will compare the two, focusing on nutrition and its influence on health.

Nutrition

The infographics below are presented for 100g servings of butter without salt and raw coconut milk, expressed from grated meat and water. However, the average serving size of these foods per person is one tablespoon, or 15g, for coconut milk and one tablespoon, or 14.2 g, for butter. 

Macronutrients and Calories

Butter and coconut milk significantly differ in their macronutrient contents. Butter is much denser in nutrients, consisting of 18% water and 82% nutrients, while coconut milk comprises 68% water and 32% nutrients.

The primary macronutrient of both foods is fat, making up 81% of the total mass in butter and 24% in coconut milk.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +240.2%
Contains more Protein +169.4%
Contains more Carbs +9133.3%
Contains more Water +276.9%
Contains more Other +1675%
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 Fats +240.2%
Contains more Protein +169.4%
Contains more Carbs +9133.3%
Contains more Water +276.9%
Contains more Other +1675%

Calories

While both are high-calorie foods, butter is considerably higher in calories, containing 484 more calories in a 100-gram serving. 

A 100-gram serving of butter provides 717 calories, while this number for coconut milk is 230

Protein

Coconut milk is about 2.6 times richer in protein. Protein content in coconut milk is 2.29 grams per 100 grams, while it is only 0.85 grams in butter. Both foods contain some levels of essential amino acids; however, coconut milk is richer.

Fats

Conversely, butter is 3.4 times higher in fat than coconut milk. 

The fat content of coconut milk consists almost entirely of saturated fats, whereas butter fat content comprises 66% saturated30% monounsaturated, and 4% polyunsaturated.

Thus, both are higher in saturated fats but lower in unsaturated fats.

Compared to coconut milk, butter contains more omega-6 (linoleic acid) and omega-3 (ALA) fatty acids per serving (2.166g and 0.320g, respectively). In contrast, coconut milk has a lower omega-6 content of 0.261g; no omega-3 content is specified (1). 

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2210.7%
Contains more Polyunsaturated fat +1053.3%
Contains less Saturated Fat -58.1%
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains more Monounsaturated Fat +2210.7%
Contains more Polyunsaturated fat +1053.3%
Contains less Saturated Fat -58.1%

Carbohydrates

A 100-gram serving of butter provides 0.06g of carbohydrates, while the same serving size of coconut milk has 5.54g.

While butter lacks dietary fiber, coconut milk provides 2.2g of fiber per 100g serving. However, while 100% of the carbs in butter are net carbs, this number is only 60% for coconut milk. The other 40% of coconut milk carbohydrates are dietary fiber.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Vitamins

Coconut milk and butter are good sources of various vitamins. Coconut is 18 times more decadent in vitamin B3, 11 times richer in vitamin B6, five times richer in vitamin B1 and folate, and almost richer in vitamin C (2.8 mg) and vitamin B5.

Butter contains vitamins in which coconut milk is absent, such as vitamins AB2, and B12.

That said, butter contains nearly 15 times more vitamin E and vitamin K.

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.
Butter
5
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1446.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +420%
Contains more Vitamin B3 +1709.5%
Contains more Vitamin B5 +66.4%
Contains more Vitamin B6 +1000%
Contains more Folate +433.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1446.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +420%
Contains more Vitamin B3 +1709.5%
Contains more Vitamin B5 +66.4%
Contains more Vitamin B6 +1000%
Contains more Folate +433.3%

Minerals

Coconut milk is richer in minerals than butter. Coconut milk is 229 times richer in manganese, 82 times richer in iron, 16 times richer in copper, 18 times richer in magnesium, 10 times richer in potassium, seven times richer in zinc, six times richer in selenium, and almost four times richer in phosphorus. At the same time, butter provides 1.5 times more calcium. Coconut milk also contains more sodium

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.
Contains more Calcium +50%
Contains less Sodium -26.7%
Contains more Iron +8100%
Contains more Magnesium +1750%
Contains more Phosphorus +316.7%
Contains more Potassium +995.8%
Contains more Zinc +644.4%
Contains more Copper +1562.5%
Contains more Manganese +22800%
Contains more Selenium +520%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +50%
Contains less Sodium -26.7%
Contains more Iron +8100%
Contains more Magnesium +1750%
Contains more Phosphorus +316.7%
Contains more Potassium +995.8%
Contains more Zinc +644.4%
Contains more Copper +1562.5%
Contains more Manganese +22800%
Contains more Selenium +520%

Glycemic Index

Butter has a low glycemic index of 0. Coconut milk has a glycemic index of 97, which is significantly higher than predicted.

The glycemic load of coconut milk is rated at 5, meaning one serving raises glucose levels slowly. Visit our website to learn more about coconut milk's glycemic impact.

Acidity

The comparison of acidity levels based on potential renal acid load (PRAL) reveals that coconut milk is slightly alkaline, with a value of -1.9. At the same time, butter has a slightly acidic nature with a PRAL value of 0.4.

Weight Loss & Diets

Butter stands as a preferred choice in ketogenic diets due to its high fat content and low carbohydrates, aligning well with the macronutrient profile required for inducing ketosis. However, moderation is vital, as excessive saturated fat intake may pose potential health risks. On the contrary, butter may not be suitable for low-fat diets, given its concentrated fat content. For individuals seeking plant-based or vegan alternatives, butter is not ideal, as it is an animal-derived product. In contrast, coconut milk is a favorable option for low-carb and low-calorie diets, providing a lighter alternative with a distinct flavor profile. While not a strict fit for ketogenic diets due to its moderate carbohydrate content, coconut milk excels in vegan and plant-based diets

Health Benefits

Cardiovascular Health

Coconut milk, known for its high saturated fat content, has been studied for cholesterol levels. Some research suggests potential benefits, indicating that coconut milk may lower "bad" LDL cholesterol and increase "good" HDL cholesterol. Lauric acid, a primary fatty acid in coconut fat, has shown mixed effects on LDL cholesterol levels in different studies, and its impact may vary among individuals.

On the other hand, butter, a high-fat dairy product, has also been scrutinized in the context of saturated fat and heart health (2, 3). There's a link between saturated fat intake and high LDL cholesterol levels, a risk factor for heart disease (4). However, controversies persist, with some studies failing to establish a clear connection between saturated fat intake and heart disease (5, 6, 7). Some observational studies even suggest potential benefits for heart health associated with high-fat dairy product consumption (8, 9).  

Diabetes

Butter has been associated with increased insulin response and elevated concentrations of fatty acids and triacylglycerols (10). In contrast, virgin and filtered coconut oils, coconut water, and coconut milk have significantly reversed these parameters in diabetic rats. Additionally, consuming these coconut products demonstrated a preventive effect on diabetes-induced histopathological changes in kidney tissue (11). This suggests that while butter may potentially exacerbate certain aspects of diabetes, coconut products, including coconut milk, seem to exhibit positive effects, potentially mitigating diabetes-related markers and providing protective effects on organ tissues

Inflammation

The saturated fats in butter contain approximately 11% short-chain fatty acids (SCFAs), with butyric acid being the most common. Butyric acid is a distinctive component found in the milk fat of ruminant animals like cattlesheep, and goats. In contrast, coconut milk, derived from coconuts, has been studied for its potential anti-inflammatory effects (12, 13). In animal studies, coconut oil and extract reduce inflammation and swelling in injured rats and mice (14).  

The contrasting sources of these saturated fats highlight the unique butter and coconut milk components. While butter's SCFAs, particularly butyric acid, have been associated with certain benefits, such as butyrate's potential to reduce inflammation in the digestive system, coconut milk, with its distinct composition, showcases anti-inflammatory properties in animal studies (15, 16). 

  Cancer

There is conjugated linoleic acid (CLA) in butter and coconut milk, a fatty acid associated with anti-cancer properties and the potential to lower body fat percentage (17, 18, 19). Studies suggest that lauric acid in butter and coconut milk may induce apoptosis in breast and endometrial cancer cells (20). 

Downsides and Risks

Though low in lactose, butter contains enough allergenic whey proteins to trigger reactions in individuals with milk allergies (21). On the other hand, coconut milk is generally safe for those without coconut allergies, but experts advise individuals with FODMAP intolerance to limit their intake (22). In addition, some canned coconut milk varieties may contain bisphenol A (BPA), a cancer-causing chemical (23, 24, 25). To mitigate risks, BPA-free packaging is recommended when consuming canned coconut milk. 

Production

Butter production traditionally involves separating cream from milk, with cream rising to the surface due to the lighter nature of fat. Centrifugation, a modern and efficient method, is commonly employed for cream separation. The ensuing step is churning, where the cream is vigorously shaken until the milk fat coalesces into butter and separates from the buttermilk. The final product undergoes further churning before packaging.

On the other hand, coconut milk is derived from grated coconut flesh and is categorized as either thick or thin based on consistency. Thick coconut milk is created by boiling or simmering finely grated coconut flesh in water, followed by straining through cheesecloth. Thin coconut milk is produced by simmering the remaining grated coconut in water and repeating the straining process. 

Taste and Use

With its rich and creamy flavor, butter imparts a classicsavory richness to various dishes. Its versatility shines through in bakingsautéingfrying, and as a finishing touch, enhancing sweet and savory creations. On the other hand, coconut milk introduces a tropical and slightly sweet coconut essence, contributing a creamy texture to various recipes. Widely used in Asian and tropical cuisines, coconut milk serves as a dairy-free alternative in vegan and lactose-free diets. Thick coconut milk finds its place in desserts and robust sauces, while the thinner variant elevates the flavors of soups and lighter dishes

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: February 27, 2024
Medically reviewed by Elen Khachatrian

Infographic

Butter vs Coconut milk infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter Coconut milk Opinion
Net carbs 0.06g 3.34g Coconut milk
Protein 0.85g 2.29g Coconut milk
Fats 81.11g 23.84g Butter
Carbs 0.06g 5.54g Coconut milk
Calories 717kcal 230kcal Butter
Sugar 0.06g 3.34g Butter
Fiber 0g 2.2g Coconut milk
Calcium 24mg 16mg Butter
Iron 0.02mg 1.64mg Coconut milk
Magnesium 2mg 37mg Coconut milk
Phosphorus 24mg 100mg Coconut milk
Potassium 24mg 263mg Coconut milk
Sodium 11mg 15mg Butter
Zinc 0.09mg 0.67mg Coconut milk
Copper 0.016mg 0.266mg Coconut milk
Manganese 0.004mg 0.916mg Coconut milk
Selenium 1µg 6.2µg Coconut milk
Vitamin A 2499IU 0IU Butter
Vitamin A RAE 684µg 0µg Butter
Vitamin E 2.32mg 0.15mg Butter
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.005mg 0.026mg Coconut milk
Vitamin B2 0.034mg 0mg Butter
Vitamin B3 0.042mg 0.76mg Coconut milk
Vitamin B5 0.11mg 0.183mg Coconut milk
Vitamin B6 0.003mg 0.033mg Coconut milk
Folate 3µg 16µg Coconut milk
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 0.1µg Butter
Tryptophan 0.012mg 0.027mg Coconut milk
Threonine 0.038mg 0.083mg Coconut milk
Isoleucine 0.051mg 0.09mg Coconut milk
Leucine 0.083mg 0.17mg Coconut milk
Lysine 0.067mg 0.101mg Coconut milk
Methionine 0.021mg 0.043mg Coconut milk
Phenylalanine 0.041mg 0.116mg Coconut milk
Valine 0.057mg 0.139mg Coconut milk
Histidine 0.023mg 0.053mg Coconut milk
Cholesterol 215mg 0mg Coconut milk
Saturated Fat 50.489g 21.14g Coconut milk
Monounsaturated Fat 23.43g 1.014g Butter
Polyunsaturated fat 3.01g 0.261g Butter
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

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

People also compare

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
21%
Butter
5%
Coconut milk
Minerals Daily Need Coverage Score
4%
Butter
42%
Coconut milk

Comparison summary

Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Coconut milk
Coconut milk is lower in Saturated Fat (difference - 29.349g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 3.28g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 97)
Which food is cheaper?
Butter
Butter is cheaper (difference - $2.4)
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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.