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

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What are the differences between coconut milk and soy milk?

  • Coconut milk is higher in manganese, copper, iron, phosphorus, and fiber, yet soy milk is higher in vitamin B2.
  • Coconut milk's daily need coverage for saturated fat is 105% more.
  • Coconut milk has 6 times more zinc than soy milk. While coconut milk has 0.67mg of zinc, soy milk has only 0.12mg.
  • The amount of saturated fat in soy milk is lower.
  • The glycemic index of soy milk is lower.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Soymilk, original, and vanilla, unfortified types in this article.

Infographic

Coconut milk vs Soy 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 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +122.9%
Contains more IronIron +156.3%
Contains more CopperCopper +107.8%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +92.3%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +310.8%
Contains more SeleniumSelenium +29.2%
Contains more CalciumCalcium +56.3%

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B3Vitamin B3 +48.1%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +103.8%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +12.5%
Contains more CholineCholine +177.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Soy milk DV% diff.
Saturated fat 21.14g 0.205g 95%
Fats 23.84g 1.75g 34%
Manganese 0.916mg 0.223mg 30%
Copper 0.266mg 0.128mg 15%
Iron 1.64mg 0.64mg 13%
Calories 230kcal 54kcal 9%
Phosphorus 100mg 52mg 7%
Fiber 2.2g 0.6g 6%
Polyunsaturated fat 0.261g 0.961g 5%
Vitamin B2 0mg 0.069mg 5%
Zinc 0.67mg 0.12mg 5%
Vitamin B5 0.183mg 0.373mg 4%
Potassium 263mg 118mg 4%
Choline 8.5mg 23.6mg 3%
Vitamin B6 0.033mg 0.077mg 3%
Selenium 6.2µg 4.8µg 3%
Vitamin B1 0.026mg 0.06mg 3%
Magnesium 37mg 25mg 3%
Vitamin C 2.8mg 0mg 3%
Monounsaturated fat 1.014g 0.401g 2%
Protein 2.29g 3.27g 2%
Vitamin B3 0.76mg 0.513mg 2%
Vitamin K 0.1µg 3µg 2%
Sodium 15mg 51mg 2%
Calcium 16mg 25mg 1%
Folate 16µg 18µg 1%
Carbs 5.54g 6.28g 0%
Net carbs 3.34g 5.68g N/A
Sugar 3.34g 3.99g N/A
Vitamin E 0.15mg 0.11mg 0%
Tryptophan 0.027mg 0.038mg 0%
Threonine 0.083mg 0.108mg 0%
Isoleucine 0.09mg 0.114mg 0%
Leucine 0.17mg 0.186mg 0%
Lysine 0.101mg 0.131mg 0%
Methionine 0.043mg 0.027mg 0%
Phenylalanine 0.116mg 0.113mg 0%
Valine 0.139mg 0.117mg 0%
Histidine 0.053mg 0.061mg 0%

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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more FatsFats +1262.3%
Contains more ProteinProtein +42.8%
Contains more CarbsCarbs +13.4%
Contains more WaterWater +30.2%
~equal in Other ~0.65g

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +152.9%
Contains less Sat. FatSaturated fat -99%
Contains more Poly. FatPolyunsaturated fat +268.2%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.