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Smoothie vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between smoothie and coconut milk

  • Smoothie is richer in vitamin C, vitamin B12, and vitamin A, yet coconut milk is richer in iron, fiber, and potassium.
  • Daily need coverage for saturated fat for coconut milk is 106% higher.
  • Coconut milk contains less sugar.
  • Smoothie has a lower glycemic index than coconut milk.

Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Smoothie 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" 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 +156.3%
Contains more PotassiumPotassium +995.8%
Contains more IronIron +993.3%
Contains less SodiumSodium -48.3%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 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 CVitamin C +775%
Contains more Vitamin B6Vitamin B6 +148.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0.76mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 CarbsCarbs +47.3%
Contains more WaterWater +33.5%
Contains more ProteinProtein +87.7%
Contains more FatsFats +∞%
Contains more OtherOther +108.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Coconut milk DV% diff.
Saturated fat 0g 21.14g 96%
Manganese 0.916mg 40%
Fats 0g 23.84g 37%
Copper 0.266mg 30%
Vitamin C 24.5mg 2.8mg 24%
Iron 0.15mg 1.64mg 19%
Phosphorus 100mg 14%
Selenium 6.2µg 11%
Vitamin B12 0.24µg 0µg 10%
Calories 37kcal 230kcal 10%
Fiber 0g 2.2g 9%
Magnesium 37mg 9%
Potassium 24mg 263mg 7%
Zinc 0.67mg 6%
Vitamin B5 0.183mg 4%
Folate 16µg 4%
Vitamin B6 0.082mg 0.033mg 4%
Calcium 41mg 16mg 3%
Monounsaturated fat 1.014g 3%
Choline 8.5mg 2%
Polyunsaturated fat 0.261g 2%
Vitamin B1 0.026mg 2%
Protein 1.22g 2.29g 2%
Vitamin E 0.15mg 1%
Sodium 29mg 15mg 1%
Carbs 8.16g 5.54g 1%
Net carbs 8.16g 3.34g N/A
Sugar 7.35g 3.34g N/A
Vitamin B3 0.816mg 0.76mg 0%
Vitamin K 0.1µg 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
Smoothie 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
11%
Smoothie
5%
Coconut milk
Minerals Daily Need Coverage Score
2%
Smoothie
42%
Coconut milk

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 21.14g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 53)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $4)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 4.01g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 14mg)
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)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.