Coconut milk vs macadamia nuts: which is healthier?
Macadamia nuts are more nutrient-dense, scoring 19/100 against 3/100 for coconut milk. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Coconut milk
197 kcal per 100 g. 2 tbsp: 30 g
Macadamia nuts
718 kcal per 100 g. 1 oz (10-12 nuts): 28 g
Higher scoreWhich to pick for your goal
- Fewer caloriesCoconut milk197 vs 718 kcal per 100 g
- More proteinMacadamia nuts2 vs 7.9 g per 100 g
- More fiberMacadamia nuts0 vs 8.6 g per 100 g
- Less sugarCoconut milk0 vs 4.6 g per 100 g
- More potassiumMacadamia nuts220 vs 368 mg per 100 g
- Less saturated fatMacadamia nuts19 vs 12 g per 100 g
Nutrition side by side
| Nutrient | Coconut milk, 100 g | Macadamia nuts, 100 g | Coconut milk, 30 g | Macadamia nuts, 28 g |
|---|---|---|---|---|
| Calories | 197 kcal | 718 kcal | 59 kcal | 201 kcal |
| Protein | 2 g | 7.9 g | 0.6 g | 2.2 g |
| Carbohydrates | 2.8 g | 14 g | 0.8 g | 3.9 g |
| Sugars | 0 g | 4.6 g | 0 g | 1.3 g |
| Fiber | 0 g | 8.6 g | 0 g | 2.4 g |
| Fat | 21 g | 76 g | 6.4 g | 21 g |
| Saturated fat | 19 g | 12 g | 5.7 g | 3.4 g |
| Vitamin C | 1 mg | 1.2 mg | 0.3 mg | 0.3 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 220 mg | 368 mg | 66 mg | 103 mg |
| Iron | 3.3 mg | 3.7 mg | 1 mg | 1 mg |
| Calcium | 18 mg | 85 mg | 5.4 mg | 24 mg |
| Magnesium | 46 mg | 130 mg | 14 mg | 36 mg |
| Sodium | 13 mg | 5 mg | 3.9 mg | 1.4 mg |
Last updated . Scores use the HowHealthyIs Score method.