USDA-derived comparison
Coconut Milk vs Whey Protein
Coconut Milk leads for Iron; Whey Protein answers with Protein, Vitamin B12 and Phosphorus.
Who each is for: Choose coconut Milk for iron. Choose whey Protein for protein and vitamin B12.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Whey Protein
Typical serving: 1 scoop (31g)
25/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Coconut Milk | Whey Protein |
|---|---|---|
| Calories | 197 kcal | 380 kcal |
| Protein | 2 g | 75 g |
| Carbs | 3 g | 9 g |
| Fat | 21 g | 4 g |
| Fiber | 0 g | 1 g |
| Sat fat | 19 g | 3 g |
| Sodium | 13 mg | 300 mg |
| Potassium | 220 mg | 450 mg |
| Calcium | 18 mg | 350 mg |
| Iron | 3.3 mg | 1 mg |
| Magnesium | 46 mg | 45 mg |
| Zinc | 0.6 mg | 1.5 mg |
| Vitamin C | 1 mg | 0 mg |
| Vitamin D | 0 µg | 1 µg |
| Vitamin B12 | 0 µg | 1.5 µg |
| Folate | 14 µg | 30 µg |
Servings differ: 1/4 cup of coconut milk is about 60g, 1 scoop of whey protein about 31g. Scale accordingly before deciding anything on the 100g basis alone.
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