Whether you are lactose intolerant, a vegan, or simply trying to eat a plant-based diet, there is no shortage of variety when it comes to dairy. Two popular alternatives for cow’s milk are coconut milk and soy milk.
Both of these kinds of milk have been around for decades but how do they compare to each other? Is one more nutritious than the other? I recently embarked on this dairy alternative journey to find out for myself.
I am going to be comparing coconut milk and soy milk side-by-side to see how they compare nutritionally to each other. I will be examining everything from calories, fat content, protein content, calcium content, and even how they taste.
There is a variety of flavored coconut and soy milk but I only want to compare plain, original, unsweetened coconut and soy milk. The serving size for each milk is also different so, to keep this comparison fair and accurate, I will be doing a weight-for-weight comparison of 100 grams per serving of each milk.
By the end of this article, you will have the information you need to know whether coconut milk or soy milk is right for you and your family. To start off this comparison, I first want to know how these two kinds of milk compare when it comes to calories.
Coconut Milk vs Soy Milk Calorie Comparison
Whether it’s in our coffee, cereal, smoothies, or in baked foods, my family consumes dairy on a daily basis. My first concern in switching to plant-based milk is whether or not my family would be consuming more calories.
Coconut milk and soy milk are both low in calories. Coconut milk has 31 calories in a 100-gram serving and soy milk has 41 calories.
Milk Type |
Calories Per 100g Serving |
|
Coconut Milk (plain, unsweetened) |
31 kcal |
|
Soy milk (plain, unsweetened) |
41 kcal |
Coconut Milk vs Soy Milk Fat Comparison
Coconut meat is naturally high in fat while soybeans are very low in fat. I was concerned that coconut milk would fare badly in this category but that was not the case. When these two foods are made into milk, there is not a large difference in fat content.
Coconut contains a slightly larger amount of fat compared to soy milk. In a 100-gram serving, coconut milk has 2.08 grams of fat, and soy milk has 1. 96 grams.
Milk Type |
Fat Content Per 100g Serving |
Saturated Fat Per 100g Serving |
|
Coconut Milk (plain, unsweetened) |
2.08 g |
2.08 g |
|
Soy milk (plain, unsweetened) |
1.96 g |
0g |
Coconut milk does contain a high amount of saturated fat, however, the saturated fat contained in coconut or other plant-based foods is very different from animal-based saturated fats. Unlike animal-based saturated fats, the saturated fats found in coconuts are beneficial to the body.
The fat in coconut contributes to healthy veins, liver, brain, and even the heart benefits from coconut fat. More studies are being conducted to better understand how plant-based saturated fats benefit the body but the research that is available makes me a fan of coconut milk.
Coconut Milk vs Soy Milk Protein Comparison
Protein is so beneficial to the human body. As a woman, I need protein to ensure I keep osteoporosis at bay. My husband needs protein to help his muscles recover after strenuous hard work. Children need protein for both strong bones and muscle development.
The winner of this category is soy milk. Regular, unsweetened soy milk contains almost 2 times more protein per serving than coconut milk. A 100-gram serving of soy milk has almost 3 grams of protein while coconut milk only has 0.21 grams.
Milk Type |
Protein Content Per 100g Serving |
|
Coconut Milk (plain, unsweetened) |
0.21 g |
|
Soy milk (plain, unsweetened) |
2.78 g |
The lower protein content may not be a deal breaker for some people. My husband drinks smoothies on a daily basis so he amps up the protein content of his coconut milk with a high-protein powder. Coconut milk can also be added to a high-protein cereal so your little ones get more protein.
Coconut Milk vs Soy Milk Carbohydrate Comparison
My husband and I are not on a keto diet but we do try to be careful when it comes to carbs. Regular cow’s milk is high in carbohydrates so I went into this category expecting to find coconut milk and soy milk lower in carbs.
Surprisingly, both coconut and soy milk are high in carbohydrates. Coconut milk has 2.92 grams of carbohydrates per serving and soy milk contains 3 grams.
Milk Type |
Carbs Per 100g Serving |
|
Coconut Milk (plain, unsweetened) |
2.92 g |
|
Soy milk (plain, unsweetened) |
3g |
Coconut Milk vs Soy Milk Calcium Comparison
Calcium is a mineral that every human body requires. Children require enough protein to ensure they develop strong bones, teeth, and muscles. Calcium is also crucial if your children are recovering from any broken bones.
Calcium is also vital for women, especially women that are in their 40’s and are nearing – or in – menopause. Getting sufficient amounts of calcium protects our bones from developing osteoporosis. Calcium also plays a vital role in how our hormones are released.
Coconut milk and soy milk are both very good options for calcium. Coconut milk and soy milk are both very high in calcium but coconut milk contains almost 200 grams of calcium per 100-gram serving. Soy milk contains 155 mg.
Milk Type |
Calcium Per 100g Serving |
|
Coconut Milk (plain, unsweetened) |
188 mg |
|
Soy milk (plain, unsweetened) |
155 mg |
Coconut Milk vs Soy Milk Key Takeaways
It’s not hard to see that both coconut milk and soy milk are healthy alternatives to regular cow’s milk. Both kinds of milk have a lot of health benefits and are healthy options for anyone, women, men, and children alike. Here is a quick overview of the comparisons made so far:
- Both coconut milk and soy milk are low in calories but coconut milk contains 10 fewer calories than soy milk.
- Coconut milk and soy milk both have a slightly high amount of fat per serving but coconut milk also contains saturated fats. Plant-based saturated fats are actually healthy when consumed in moderation.
- Soy milk is the winner when it comes to protein content. A serving of soy milk has almost 3 grams of protein while coconut milk only has 0.2 grams.
- Coconut milk and soy milk are both relatively high in carbs. Both contain around 3 grams of carbs per serving.
- Coconut milk is the winner when it comes to calcium. A serving of coconut milk has almost 200 mg of calcium. Soy milk has 155 mg per serving.
Coconut Milk vs Soy Milk Taste Test
The final comparison to make between these two kinds of milk is the most important one, especially in my house. It all comes down to the taste.
True to its name, coconut milk tastes like coconuts. The taste is slight, but I did find the taste of foods it was combined with was affected. It’s great for certain soups, smoothies, and cereals but I did not particularly like the hint of coconut in my coffee.
Soy milk is very comparable to regular cow’s milk. It has a similar creamy consistency and mild flavor. If you want dairy milk without dairy, soy milk is the right choice for you. You won’t even notice the difference if you use soy milk in place of regular cow’s milk.
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