Comparing Nutrients in 300 calories Coconut MilkVS Coconut Water

Weight per 300 calories

Coconut Milk

130g

Coconut Water

1579g

Coconut Milk has 12.1 times more energy per 100g than Coconut Water. It has above average energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Which food has more nutrients per 300 calories - Coconut Milk or Coconut Water?

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Coconut Water

15%

76%

300 kcal ▼

Macro Nutrients

Coconut Milkvs Coconut Water

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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32%31g

Fat

3.26%3.16g

31 gvs3.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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86%27.6g

Saturated Fat

8.7%2.78g

27.6 gvs2.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0%0g

0 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g

Omega 6

0.19%0.032g

0.34 gvs0.032 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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5.56%7.23g

Carbohydrate

45%58.6g

7.23 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6%4.36g

Sugars

57%41.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.36 gvs41.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.55%2.87g

Fiber

45.7%17.4g

2.87 gvs17.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.33%3g

Protein

20.3%11.4g

3 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Coconut Milkvs Coconut Water

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.83%0.034mg

Vitamin B1

39.5%0.47mg

Thiamine

0.034 mgvs0.47 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg

Vitamin B2

69.2%0.9mg

Riboflavin

0 mgvs0.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.2%0.99mg

Vitamin B3

7.9%1.26mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs1.26 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.77%0.24mg

Vitamin B5

13.6%0.68mg

Pantothenic acid

0.24 mgvs0.68 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.3%0.043mg

Vitamin B6

39%0.51mg

Pyridoxine

0.043 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.2%21μg

Vitamin B9

12%47.4μg

Folates and Folic Acid

21 μgvs47.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.06%3.65mg

Vitamin C

42%38mg

Ascorbic acid

3.65 mgvs38 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.3%0.2mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

0.2 mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.11%0.13μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.13 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Coconut Milkvs Coconut Water

2.1%21mg

Calcium

38%379mg

21 mgvs379 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.6%0.35mg

Copper

70%0.63mg

0.35 mgvs0.63 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.7%2.14mg

Iron

57.2%4.58mg

2.14 mgvs4.58 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.3mg

Magnesium

94%395mg

48.3 mgvs395 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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52%1.2mg

Manganese

97%2.24mg

1.2 mgvs2.24 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18.6%130mg

Phosphorus

45%316mg

130 mgvs316 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%343mg

Potassium

116%3947mg

343 mgvs3947 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.7%8.1μg

Selenium

28.7%15.8μg

8.1 μgvs15.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.3%19.6mg

Sodium

111%1658mg

19.6 mgvs1658 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.94%0.87mg

Zinc

14.4%1.58mg

0.87 mgvs1.58 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%88.2g

Water

40.5%1500g

88.2 gvs1500 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Coconut Milk vs Coconut Water:

Coconut Water (liquid From Coconuts) contain 14 times more Vitamin B1, more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 11.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 10.4 times more Vitamin C than Raw Coconut Milk.
Both Raw Coconut Milk as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Coconut Milk vs Coconut Water:

Coconut Water (liquid From Coconuts) contain 18.2 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 8.2 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus, 11.5 times more Potassium, 2 times more Selenium, 84.7 times more Sodium, 1.8 times more Zinc and 17 times more Water than Raw Coconut Milk.

Comparison of macro-nutrients per 300 calories:

Raw Coconut Milk has 9.8 times more Fat and 9.9 times more Saturated Fat than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 8.1 times more Carbohydrate, 9.5 times more Sugars, 6.1 times more Fiber and 3.8 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Coconut Water (liquid From Coconuts) have similar amounts of Energy per 300 kcal.
Both Raw Coconut Milk as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Coconut MilkVS Canned Coconut MilkCoconut WaterVS Canned Coconut MilkCoconut MilkVS HazelnutsCoconut WaterVS Hazelnuts

Compare Foods

Comparing Nutrients in 300 calories Coconut MilkVS Coconut Water

Weight per 300 calories

Which food has more nutrients per 300 calories - Coconut Milk or Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: