Comparing Nutrients in 100 grams Canned Coconut MilkVS Coconut Water

Macros Ratio

Protein Fat Carbs

Canned Coconut Milk

91%

Coconut Water

15%

76%

100 g ▼

Macro Nutrients

Canned Coconut Milkvs Coconut Water

6.8%197kcal

Energy

0.66%19kcal

197 kcalvs19 kcal

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

Find Nuts and Seeds rich in Energy

22%21.3g

Fat

0.21%0.2g

21.3 gvs0.2 g

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

Find Nuts and Seeds rich in Fat

59%19g

Saturated Fat

0.55%0.18g

19 gvs0.18 g

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

Find Nuts and Seeds rich in Saturated Fat

Omega 3

0%0g

NA gvs0 g

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

Find Nuts and Seeds rich in Omega 3

1.37%0.23g

Omega 6

0.012%0.002g

0.23 gvs0.002 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

2.16%2.8g

Carbohydrate

2.85%3.7g

2.8 gvs3.7 g

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

Find Nuts and Seeds rich in Carbohydrate

Sugars

3.6%2.6g

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

NA gvs2.6 g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

Sucrose

NA gvsNA g

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

Find Nuts and Seeds rich in Sucrose

Fiber

2.9%1.1g

NA gvs1.1 g

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

Find Nuts and Seeds rich in Fiber

3.6%2.02g

Protein

1.3%0.72g

2.02 gvs0.72 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Canned 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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

1.83%0.022mg

Vitamin B1

2.5%0.03mg

Thiamine

0.022 mgvs0.03 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

0%0mg

Vitamin B2

4.4%0.057mg

Riboflavin

0 mgvs0.057 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

4%0.64mg

Vitamin B3

0.5%0.08mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs0.08 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.06%0.15mg

Vitamin B5

0.86%0.043mg

Pantothenic acid

0.15 mgvs0.043 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

2.15%0.028mg

Vitamin B6

2.46%0.032mg

Pyridoxine

0.028 mgvs0.032 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

3.5%14μg

Vitamin B9

0.75%3μg

Folates and Folic Acid

14 μgvs3 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.1%1mg

Vitamin C

2.67%2.4mg

Ascorbic acid

1 mgvs2.4 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

0%0mg

Tocopherols and Tocotrienols

NA mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Canned Coconut Milkvs Coconut Water

1.8%18mg

Calcium

2.4%24mg

18 mgvs24 mg

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

Find Nuts and Seeds rich in Calcium

24.8%0.22mg

Copper

4.44%0.04mg

0.22 mgvs0.04 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

41.3%3.3mg

Iron

3.63%0.29mg

3.3 mgvs0.29 mg

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

Find Nuts and Seeds rich in Iron

11%46mg

Magnesium

5.95%25mg

46 mgvs25 mg

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

Find Nuts and Seeds rich in Magnesium

33.4%0.77mg

Manganese

6.17%0.14mg

0.77 mgvs0.14 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

13.7%96mg

Phosphorus

2.86%20mg

96 mgvs20 mg

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

Find Nuts and Seeds rich in Phosphorus

6.47%220mg

Potassium

7.35%250mg

220 mgvs250 mg

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

Find Nuts and Seeds rich in Potassium

Selenium

1.8%1μg

NA μgvs1 μg

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

Find Nuts and Seeds rich in Selenium

0.87%13mg

Sodium

7%105mg

13 mgvs105 mg

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

Find Nuts and Seeds rich in Sodium

5.1%0.56mg

Zinc

0.91%0.1mg

0.56 mgvs0.1 mg

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

Find Nuts and Seeds rich in Zinc

1.97%73g

Water

2.57%95g

73 gvs95 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 100 grams of Canned Coconut Milk vs Coconut Water:

Canned Coconut Milk has 8 times more Vitamin B3, 3.6 times more Vitamin B5 and 4.7 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 1.4 times more Vitamin B1, more Vitamin B2 and 2.4 times more Vitamin C than Canned Coconut Milk.
Both Canned Coconut Milk and Coconut Water (liquid From Coconuts) have similar amounts of Vitamin B6 per 100 g.
Both Canned Coconut Milk as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Coconut Milk vs Coconut Water:

Canned Coconut Milk has 5.6 times more Copper, 11.4 times more Iron, 1.8 times more Magnesium, 5.4 times more Manganese, 4.8 times more Phosphorus and 5.6 times more Zinc than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 1.3 times more Calcium, 8.1 times more Sodium and 1.3 times more Water than Canned Coconut Milk.
Both Canned Coconut Milk and Coconut Water (liquid From Coconuts) have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

Canned Coconut Milk has 10.4 times more Energy, 106.7 times more Fat, 107.5 times more Saturated Fat, 116.5 times more Omega 6 and 2.8 times more Protein than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 1.3 times more Carbohydrate than Canned Coconut Milk.
Both Canned Coconut Milk as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Canned Coconut MilkVS HazelnutsCoconut WaterVS Hazelnuts

Compare Foods

Comparing Nutrients in 100 grams Canned Coconut MilkVS Coconut Water

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: