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Coconut oil vs Coconut milk - In-Depth Nutrition Comparison

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The main differences between Coconut oil and Coconut milk

  • Coconut milk is richer than Coconut oil in Manganese, Copper, Iron, Phosphorus, Selenium, Magnesium, Fiber, Potassium, and Zinc.
  • Daily need coverage for Saturated Fat from Coconut oil is 307% higher.
  • Coconut milk contains less Saturated Fat.

Food types used in this article are Oil, coconut and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

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Coconut oil vs Coconut milk infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -100%
Contains more Iron +3180%
Contains more Calcium +1500%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +3250%
Contains more Phosphorus +∞%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2% 1% 0% 0% 0% 1% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 5% 24% 27% 89% 19% 43% 2%
Contains less Sodium -100%
Contains more Iron +3180%
Contains more Calcium +1500%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +3250%
Contains more Phosphorus +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin K +500%
Contains more Vitamin C +∞%
Contains more Vitamin E +36.4%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 0% 0% 0% 0% 0% 0% 2% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 0% 3% 0% 7% 0% 15% 11% 8% 0% 1% 12%
Contains more Vitamin K +500%
Contains more Vitamin C +∞%
Contains more Vitamin E +36.4%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
0
Coconut oil
5
Coconut milk
Mineral Summary Score
0
Coconut oil
33
Coconut milk

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Coconut oil
14%
Coconut milk
Carbohydrates
0%
Coconut oil
6%
Coconut milk
Fats
457%
Coconut oil
110%
Coconut milk

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut oil Coconut milk
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 97)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Coconut milk
Coconut milk is lower in Saturated Fat (difference - 61.335g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
Coconut milk
Coconut milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Coconut oil Coconut milk Opinion
Calories 892 230 Coconut oil
Protein 0 2.29 Coconut milk
Fats 99.06 23.84 Coconut oil
Vitamin C 0 2.8 Coconut milk
Carbs 0 5.54 Coconut milk
Cholesterol 0 0
Vitamin D 0 0
Iron 0.05 1.64 Coconut milk
Calcium 1 16 Coconut milk
Potassium 0 263 Coconut milk
Magnesium 0 37 Coconut milk
Sugar 0 3.34 Coconut oil
Fiber 0 2.2 Coconut milk
Copper 0 0.266 Coconut milk
Zinc 0.02 0.67 Coconut milk
Starch
Phosphorus 0 100 Coconut milk
Sodium 0 15 Coconut oil
Vitamin A 0 0
Vitamin E 0.11 0.15 Coconut milk
Vitamin D 0 0
Vitamin B1 0 0.026 Coconut milk
Vitamin B2 0 0
Vitamin B3 0 0.76 Coconut milk
Vitamin B5 0 0.183 Coconut milk
Vitamin B6 0 0.033 Coconut milk
Vitamin B12 0 0
Vitamin K 0.6 0.1 Coconut oil
Folate 0 16 Coconut milk
Trans Fat 0.028 Coconut milk
Saturated Fat 82.475 21.14 Coconut milk
Monounsaturated Fat 6.332 1.014 Coconut oil
Polyunsaturated fat 1.702 0.261 Coconut oil
Tryptophan 0 0.027 Coconut milk
Threonine 0 0.083 Coconut milk
Isoleucine 0 0.09 Coconut milk
Leucine 0 0.17 Coconut milk
Lysine 0 0.101 Coconut milk
Methionine 0 0.043 Coconut milk
Phenylalanine 0 0.116 Coconut milk
Valine 0 0.139 Coconut milk
Histidine 0 0.053 Coconut milk
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.