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Coconut milk vs. Condensed milk — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on April 04, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Coconut milk
vs
Condensed milk

Summary

In a few words, condensed milk is denser in nutrients, containing more calories, ten times more net carbs, and 3.5 times more protein. At the same time, coconut milk is three times higher in fats, especially saturated fatty acids, and richer in dietary fiber.

Condensed milk is a better source of most vitamins, providing six times more vitamin K, four times more vitamin B5, and three times more vitamin B1.

Coconut milk is 152 times richer in manganese, 18 times richer in copper, and nine times richer in iron. Condensed milk, however, contains 18 times more calcium.

Coconut milk has a high glycemic index but a low glycemic load, as opposed to condensed milk with a moderate glycemic index but a high glycemic load.

Table of contents

  1. Introduction
    1. Production, Taste, and Use
    2. Nutrition
      1. Macronutrients and Calories
        1. Calories
        2. Carbohydrates
        3. Protein
        4. Fats
      2. Vitamins
        1. Minerals
          1. Glycemic Index
          2. Weight Loss & Diets
            1. Health Impact
              1. Sources.
               

              Introduction

              Condensed milk and coconut milk are different types of milk with distinct flavors and uses. This article will look at how these two compare, especially regarding nutrition and their impact on health.

              Production, Taste, and Use

              Condensed milk is a sweetened dairy product made by removing most water from milk and adding sugar. It has a thick and syrupy consistency and a very sweet taste. It is often used as a sweetener in recipes, such as desserts and baked goods.

              Coconut milk, on the other hand, is plant-based milk made by blending coconut flesh with water. It has a creamy texture and a sweet, nutty flavor. It is commonly used in Southeast Asian cuisine and in vegan and dairy-free recipes.

              While condensed milk and coconut milk are used as ingredients in various recipes, they cannot be used interchangeably. Condensed milk is much sweeter and thicker than coconut milk, and its flavor would overpower a dish if used instead of coconut milk. Likewise, coconut milk would not provide the sweetness and texture needed in a recipe for condensed milk.

              Nutrition

              The infographics below are presented for 100g servings of canned condensed sweetened milk and raw coconut milk, expressed from grated meat and water.

              However, the average serving sizes of these foods per person is one tablespoon or 15g for coconut milk and two tablespoons or 30g for condensed milk. 

              Macronutrients and Calories

              Condensed and coconut milk significantly differ in their macronutrient contents. Condensed milk is much denser in nutrients, consisting of 27% water and 73% nutrients, while coconut milk comprises 68% water and 32% nutrients.

              The primary macronutrient of condensed milk is carbohydrates, making up 54% of total mass, whereas coconut milk is fats, making up 24%.

              Macronutrient Comparison

              Macronutrient breakdown side-by-side comparison
              2% 24% 6% 68%
              Protein: 2.29 g
              Fats: 23.84 g
              Carbs: 5.54 g
              Water: 67.62 g
              Other: 0.71 g
              8% 9% 54% 27% 2%
              Protein: 7.91 g
              Fats: 8.7 g
              Carbs: 54.4 g
              Water: 27.16 g
              Other: 1.83 g
              Contains more FatsFats +174%
              Contains more WaterWater +149%
              Contains more ProteinProtein +245.4%
              Contains more CarbsCarbs +881.9%
              Contains more OtherOther +157.7%

              Calories

              While both are high-calorie foods, condensed milk is considerably higher in calories containing 91 more calories in a 100g serving. 

              A 100g serving of condensed milk provides 321 calories, while this number for coconut milk is 230 calories. 

              Carbohydrates

              Condensed milk contains about ten times more carbohydrates compared to coconut milk. However, while 100% of the carbs in condensed milk are made up of net carbs, this number is only 60% for coconut milk. The other 40% of coconut milk carbohydrates are dietary fiber.

              A 100g serving of condensed milk provides 54.4g of carbohydrates, while the same serving size of coconut milk has 5.54g.

              While condensed milk lacks dietary fiber entirely, coconut milk provides 2.2g of fiber per 100g serving.

              Protein

              Condensed milk is about 3.5 times richer in protein. A 100g serving of condensed milk covers 20% of the daily needed protein value.

              Both kinds of milk contain some levels of all essential amino acids; however, condensed milk is richer in all of them.

              Fats

              Conversely, coconut milk is 2.7 times higher in fats than condensed milk. Coconut milk falls in the top 11% of foods as a source of fats.

              The fat content of coconut milk consists almost entirely of saturated fats, whereas condensed milk’s fat content comprises 66% saturated and 29% monounsaturated fats.

              Thus, condensed milk is lower in saturated fats but higher in unsaturated fats,

              Fat Type Comparison

              Fat type breakdown side-by-side comparison
              94% 5%
              Saturated Fat: Sat. Fat 21.14 g
              Monounsaturated Fat: Mono. Fat 1.014 g
              Polyunsaturated fat: Poly. Fat 0.261 g
              66% 29% 4%
              Saturated Fat: Sat. Fat 5.486 g
              Monounsaturated Fat: Mono. Fat 2.427 g
              Polyunsaturated fat: Poly. Fat 0.337 g
              Contains less Sat. FatSaturated Fat -74%
              Contains more Mono. FatMonounsaturated Fat +139.3%
              Contains more Poly. FatPolyunsaturated fat +29.1%

              Vitamins

              Condensed milk is richer in most vitamins compared to coconut milk. It is six times richer in vitamin K, four times richer in vitamin B5, three times richer in vitamin B1, and almost two times richer in vitamin B6.

              Condensed milk also contains vitamins in which coconut milk is absent, such as vitamins A, D, B2, and vitamin B12.

              That said, coconut milk contains nearly four times more vitamin B3 and two times more folate or vitamin B9.

              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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
              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 8.7% 16% 3.2% 6% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
              Contains more Vitamin B3Vitamin B3 +261.9%
              Contains more FolateFolate +45.5%
              Contains more Vitamin AVitamin A +∞%
              Contains more Vitamin DVitamin D +∞%
              Contains more Vitamin B1Vitamin B1 +246.2%
              Contains more Vitamin B2Vitamin B2 +∞%
              Contains more Vitamin B5Vitamin B5 +309.8%
              Contains more Vitamin B6Vitamin B6 +54.5%
              Contains more Vitamin B12Vitamin B12 +∞%
              Contains more Vitamin KVitamin K +500%
              Contains more CholineCholine +948.2%
              ~equal in Vitamin C ~2.6mg
              ~equal in Vitamin E ~0.16mg

              Minerals

              Coconut and condensed milk are good sources of various minerals.

              Coconut milk is 152 times richer in manganese, 18 times richer in copper, nine times richer in iron, and almost two times richer in magnesium. At the same time, condensed milk provides 18 times more calcium, three times more phosphorus, and more selenium, potassium, and zinc.

              Coconut milk is about two times lower in 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.
              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%
              Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
              Contains more MagnesiumMagnesium +42.3%
              Contains more IronIron +763.2%
              Contains more CopperCopper +1673.3%
              Contains less SodiumSodium -88.2%
              Contains more ManganeseManganese +15166.7%
              Contains more CalciumCalcium +1675%
              Contains more PotassiumPotassium +41.1%
              Contains more ZincZinc +40.3%
              Contains more PhosphorusPhosphorus +153%
              Contains more SeleniumSelenium +138.7%

              Glycemic Index

              Condensed and sweetened milk has a moderate glycemic index of 61 (1). Unexpectedly, coconut milk has been studied to have a much higher glycemic index value of 97 (2).

              However, coconut milk has also been studied to have a low glycemic load of 5, meaning one serving of coconut milk raises glucose levels slowly. 

              Condensed milk has a higher glycemic load due to a larger average serving size per person. Based on our numbers, the glycemic load of condensed milk is equal to 10.

              You can learn more about the glycemic impact of coconut milk on our website.

              Weight Loss & Diets

              Due to the significant differences between macronutrient contents, these two kinds of milk fit into different diets.

              Of these two, coconut milk is preferred for low-carb and low-calorie diets, while condensed milk is the better choice for a low-fat diet. Neither is a good option for a keto diet.

              Naturally, coconut milk fits in vegan and plant-based diets, unlike condensed milk.

              Health Impact

              Cardiovascular Health

              Research shows that carbohydrate intake itself is not associated with increased cardiovascular risk or mortality; however, for people who consume carbohydrates as more than 60% of their total calorie intake, there is a higher mortality risk (3). 

              In experimental studies, sweetened condensed milk has been found to have proinflammatory effects (4).

              Coconut milk oil has been researched to somewhat lower cardiovascular risk in lab animals (5). Another study showed that the consumption of total or saturated fat, including that from coconut, was not a predictor of coronary heart disease (6).

              At the same time, frequent coconut milk intake has been associated with an increased risk of vascular disease in adults (7).

              Diabetes

              As mentioned above, coconut milk has a high glycemic index but a low glycemic load, while condensed milk has a moderate glycemic index but a high glycemic load. 

              This means that despite the lower glycemic index value, one serving size of condensed milk raises glucose levels more quickly than one serving of coconut milk.

              Sweetened condensed milk has been researched to have detrimental effects on insulin sensitivity leading to insulin resistance (4).

              Sources.

              1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
              2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325842/
              3. https://www.naturalmedicinejournal.com/journal/high-fat-vs-high-carbohydrate-diet-and-cardiovascular-disease
              4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5479812/
              5. https://www.researchgate.net/publication/339310293
              6. https://pubmed.ncbi.nlm.nih.gov/15563444/
              7. https://www.researchgate.net/publication/312480029
              Article author photo Victoria Mazmanyan
              Education: General Medicine at YSMU
              Last updated: April 04, 2023
              Medically reviewed by Elen Khachatrian

              Infographic

              Coconut milk vs Condensed 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.
              Coconut milk Condensed milk
              Lower in Saturated Fat ok
              Lower in Glycemic Index ok
              Lower in price ok
              Rich in vitamins ok
              Lower in Cholesterol ok
              Lower in Sugar ok
              Lower in Sodium ok
              Rich in minerals Equal

              All nutrients comparison - raw data values

              Nutrient Coconut milk Condensed milk Opinion
              Calories 230kcal 321kcal Condensed milk
              Protein 2.29g 7.91g Condensed milk
              Fats 23.84g 8.7g Coconut milk
              Vitamin C 2.8mg 2.6mg Coconut milk
              Net carbs 3.34g 54.4g Condensed milk
              Carbs 5.54g 54.4g Condensed milk
              Cholesterol 0mg 34mg Coconut milk
              Vitamin D 0IU 6IU Condensed milk
              Magnesium 37mg 26mg Coconut milk
              Calcium 16mg 284mg Condensed milk
              Potassium 263mg 371mg Condensed milk
              Iron 1.64mg 0.19mg Coconut milk
              Sugar 3.34g 54.4g Coconut milk
              Fiber 2.2g 0g Coconut milk
              Copper 0.266mg 0.015mg Coconut milk
              Zinc 0.67mg 0.94mg Condensed milk
              Phosphorus 100mg 253mg Condensed milk
              Sodium 15mg 127mg Coconut milk
              Vitamin A 0IU 267IU Condensed milk
              Vitamin A 0µg 74µg Condensed milk
              Vitamin E 0.15mg 0.16mg Condensed milk
              Vitamin D 0µg 0.2µg Condensed milk
              Manganese 0.916mg 0.006mg Coconut milk
              Selenium 6.2µg 14.8µg Condensed milk
              Vitamin B1 0.026mg 0.09mg Condensed milk
              Vitamin B2 0mg 0.416mg Condensed milk
              Vitamin B3 0.76mg 0.21mg Coconut milk
              Vitamin B5 0.183mg 0.75mg Condensed milk
              Vitamin B6 0.033mg 0.051mg Condensed milk
              Vitamin B12 0µg 0.44µg Condensed milk
              Vitamin K 0.1µg 0.6µg Condensed milk
              Folate 16µg 11µg Coconut milk
              Choline 8.5mg 89.1mg Condensed milk
              Saturated Fat 21.14g 5.486g Condensed milk
              Monounsaturated Fat 1.014g 2.427g Condensed milk
              Polyunsaturated fat 0.261g 0.337g Condensed milk
              Tryptophan 0.027mg 0.112mg Condensed milk
              Threonine 0.083mg 0.357mg Condensed milk
              Isoleucine 0.09mg 0.479mg Condensed milk
              Leucine 0.17mg 0.775mg Condensed milk
              Lysine 0.101mg 0.627mg Condensed milk
              Methionine 0.043mg 0.198mg Condensed milk
              Phenylalanine 0.116mg 0.382mg Condensed milk
              Valine 0.139mg 0.529mg Condensed milk
              Histidine 0.053mg 0.214mg Condensed milk

              Which food is preferable for your diet?

              ok
              ok
              is better in case of low diet
              Coconut milk Condensed 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
              5%
              Coconut milk
              25%
              Condensed milk
              Minerals Daily Need Coverage Score
              42%
              Coconut milk
              38%
              Condensed milk

              Comparison summary

              Which food is lower in Saturated Fat?
              Condensed milk
              Condensed milk is lower in Saturated Fat (difference - 15.654g)
              Which food is lower in glycemic index?
              Condensed milk
              Condensed milk is lower in glycemic index (difference - 36)
              Which food is cheaper?
              Condensed milk
              Condensed milk is cheaper (difference - $2.4)
              Which food is richer in vitamins?
              Condensed milk
              Condensed milk is relatively richer in vitamins
              Which food is lower in Cholesterol?
              Coconut milk
              Coconut milk is lower in Cholesterol (difference - 34mg)
              Which food is lower in Sugar?
              Coconut milk
              Coconut milk is lower in Sugar (difference - 51.06g)
              Which food contains less Sodium?
              Coconut milk
              Coconut milk contains less Sodium (difference - 112mg)
              Which food is richer in minerals?
              ?
              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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
              2. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.