Coconut Milk vs Coconut Water: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Coconut milk - calories, kcal, weight, nutrition
Coconut water - calories, kcal, weight, nutrition

More Calories in Coconut milk

At first glance, you can see that in coconut milk is much more calories than in coconut water.

Coconut milk has 197 kcal per 100g and coconut water 19 kcal per 100g so it is pretty easy to calculate that the difference is about 937%.

Additionally, it is also easy to notice that most of the calories in coconut milk cames from fat and in coconut water from protein.

See tables below to compare coconut milk with coconut water in details.

Coconut milk And Coconut water Nutrition Difference

Coconut water vs Coconut milk: Vitamins and Minerals Comparison

per 100gCoconut milkCoconut water
Calories197 19
Carbohydrates2.81 g3.71 g
Fat21.33 g0.2 g
Protein2.02 g0.72 g
Water72.88 g94.99 g
Calcium18 mg24 mg
Iron3.3 mg0.29 mg
Magnessium46 mg25 mg
Phosphorus14 mg3 mg
Potassium220 mg250 mg
Sodium13 mg105 mg
Zink14 mg3 mg
Vitaminium B1 (Thiamine)0.022 mg0.03 mg
Vitaminium B3 (Niacin)0.637 mg0.08 mg
Vitaminium B60.028 mg0.032 mg
Vitaminium B9 (Folic acid)0.014 mg0.003 mg
Vitaminium C1 mg2.4 mg

More protein in coconut milk

It is aslo easy to see see that in coconut milk is more protein than in coconut water.

There is 0.72g per 100g of coconut water and 2.02g per 100g of coconut milk so using simple math we can see that difference is about 181%.

Less carbohydrates in coconut milk

In coconut milk is less carbohydrates than in coconut water.

There is 3.71g/100g of carbohydrates in coconut water and 2.81g/100g in coconut milk so let me do the math for you again - difference is about 32%.

More fat in coconut milk

In coconut milk is more fats than in coconut water.

The tables above show us that there is 0.2g/100g of fats in coconut water and 21.33g/100g in coconut milk. In this case difference is about 10565%.

Coconut milk

  • Calories197
  • Carbohydrates2.81 g
  • Fat21.33 g
  • Protein2.02 g
  • Water72.88 g
Coconut milk calories per:
100g | ounce | glass | cup | half cup

Calories source

  • 5% CARBS.
  • 4% PROTEIN
  • 91% FAT

Coconut water

  • Calories19
  • Carbohydrates3.71 g
  • Fat0.2 g
  • Protein0.72 g
  • Water94.99 g
Coconut water calories per:
100g | ounce | glass | cup | half cup

Calories source

  • 76% CARBS
  • 15% PROTEIN
  • 9% FAT

Vitamins: coconut water vs coconut milk

Minerals: coconut milk vs coconut water

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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