What is the difference between coconut milk vs. almond milk?

Know in one minute about difference between coconut and almond milk

  • Coconut and almond milk both are plant-based lactose-free milk.
  • These kinds of milk are a good source of minerals, vitamins, dietary fibers, antioxidants, and essential fatty acids.
  • Coconut milk is an option for people with nut allergies.
  • Almond milk has a creamy texture, nutty flavor, and coconut milk has a sweet taste.
  • Lauric acid found in coconut milk is good for health which is not present in almond milk.
  • Coconut milk has high-calorie, cholesterol, or saturated fat than almond milk.
  • Almond milk contains a higher amount of vitamins and minerals than coconut milk.

Introduction 

Plant-based milk has been steadily growing and becoming popular among consumers as a non-dairy substitute over dairy products. Some plant-based milk is soy milk, oats milk, almond milk, and coconut milk. Among them, almond and coconut milk are the most popular and available. 

Coconut milk 

Coconut milk is a milky fluid obtained from the coconut (Cocos nucifera Family Palmae) and different from coconut water. The flavor of coconut milk is mildly sweet and creamy which is due to its high oil content. 

How to extract

Coconut milk can be made from the grated coconut meat after pressing or squeezing with or without the addition of water.

Almond milk 

Almond milk is the most acceptable one due to its creamy texture, nutty flavor, and sweet taste. It is low-calorie milk, has no cholesterol or saturated fat. It can be used as alternative milk to children and adults suffering from cow’s milk allergy and intolerance against animal milk. 

How to extract

Almond milk can be prepared after mixing water with powdered or pasted almonds. It is made by soaking almonds in water, then grinding them with an excess of water. After blending obtain the milky white liquid, straining the mixture, and remove the solids. 

Coconut milk vs. almond milk differences

Each type of milk has its properties and its need depends upon various factors. Almond and coconut milk can be used as an alternative for people with dietary or other allergies. However, these milk are plant-based milk and are lactose-free but have some differences between them. Let’s take a closer look at some of these differences. 

The nutritional difference between coconut and almond milk

Coconut and almond milk vary in terms of nutritional content. According to USDA nutrient value of  almond and coconut milk per 100 g is as follows (1, 2)

CompoundAmounts per 100 g.
Almond milkCoconut milk
Energy 38 Kcal150 kcal
Protein 0.42 g1.67 g
Total lipid (fat) 1.06 g15 g
Carbohydrate, by the difference6.78 g1.67 g
Fiber, total dietary 0.4 g
Sugar6.36 g1.67 g
Calcium191 mg
Iron, Fe 0.15 mg
Magnesium 7 mg
Potassium 15 mg
Sodium  68 mg25 mg
Zinc 0.51 mg
Riboflavin0.18 mg
Vitamin B-121.27 mg
Vitamin A212IU
Vitamin D42  IU
Fatty acids, total saturated 0 g15 g
Fatty acids, total monounsaturated 0.85 g
Fatty acids, total polyunsaturated 0.21 g

 

Content

Almond milk

Coconut milk

CaloriesAlmond milk provides only 38 calories per 100 g which is helpful in weight loss and weight managementCoconut milk contains much higher  150 calories per 100 g 
Shelf life7-10 days5-7 days 
Cost More expensiveLess expensive
Flavor Thick creamier texture and nutty tasteRich, creamy, and mildly sweet taste 
Fatty acidsAlmond milk is rich in n mono-unsaturated fatty acids and poly-unsaturated fatty acids that are beneficial for health (3).Coconut milk contains medium-chain fatty acids which give the fastest energy to the brain and help to treat Alzheimer’s (4).
Presence of saturated fatty acidsAlmond milk doesn’t have saturated fatty acids.This saturated fat is present in the form of coconut oil, which causes high bad cholesterol levels, and increases the risk of heart diseases.
Vitamins and minerals Much higher in vitamins, calcium, potassium, and sodiumContain a lower amount of these minerals.
CarbohydrateAlmond milk contains a high amount of carbohydrates.Carbohydrate present in a much lower amount which is good for those who follow a keto diet
Lauric acidAbsent in almond milkThe presence of lauric acid just like mother’s milk promotes brain development, lowers cholesterol level, and boosts the immune system  (5)
Presence of protein Lower in protein contentCoconut milk has higher protein content (6).
Nut allergy Almond milk is  gluten-free but does not consume if you have a nut allergyCoconut milk is gluten-free and one of the options for consumers that are allergic to almonds (7).

 

Q&A

How many calories does one cup of coconut milk vs almond milk?

One cup (250 ml) of coconut milk provides 375 calories, which is pretty much higher than almond milk (95 calories).

Almond milk vs. coconut milk which is healthier?

Although in terms of nutrients almond milk is not as nutritious as cow’s milk. However, it is rich in several vitamins and minerals. Moreover, almond milk is cholesterol-free and contains fewer amounts of calories than coconut milk. However, if you follow the keto diet, coconut milk contains a much lower amount of carbohydrates. 

Coconut vs. almond milk and which is healthier?  

Both kinds of milk are sweet and have a creamy texture but almond milk is better than coconut milk in various ways.  Coconut milk is higher in protein but contains a lower amount of vitamins, calcium, potassium, and sodium than almond milk. Furthermore, almond milk is low-calorie, cholesterol-free, and good for infants like breast milk. 

What is the major difference between almond milk vs. coconut milk?

Almond milk contains fewer amounts of calories and zero amount saturated fat. Moreover, almond milk has a balanced nutrient profile and much higher in vitamins, calcium, potassium, and sodium than coconut milk.

Almond vs. coconut milk and which better heart condition blockage?

Coconut milk contains high levels of saturated fat and may cause harmful effects to the body. It increases bad cholesterol levels and the risk of heart diseases. On the other hand, almond milk is rich in unsaturated fatty acids that are beneficial for heart condition blockage.

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