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Coconut milk vs. Fontina — In-Depth Nutrition Comparison

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What are the differences between Coconut milk and Fontina?

  • Coconut milk is higher in Manganese, Copper, and Iron, yet Fontina is higher in Vitamin B12, Calcium, Phosphorus, Vitamin A RAE, and Zinc.
  • Fontina's daily need coverage for Vitamin B12 is 70% more.
  • Coconut milk has 65 times more Manganese than Fontina. While Coconut milk has 0.916mg of Manganese, Fontina has only 0.014mg.
  • The amount of Sodium in Coconut milk is lower.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cheese, fontina types in this article.

Infographic

Coconut milk vs Fontina infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +613%
Contains more Magnesium +164.3%
Contains more Potassium +310.9%
Contains less Sodium -98.1%
Contains more Copper +964%
Contains more Manganese +6442.9%
Contains more Calcium +3337.5%
Contains more Phosphorus +246%
Contains more Zinc +422.4%
Contains more Selenium +133.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Contains more Iron +613%
Contains more Magnesium +164.3%
Contains more Potassium +310.9%
Contains less Sodium -98.1%
Contains more Copper +964%
Contains more Manganese +6442.9%
Contains more Calcium +3337.5%
Contains more Phosphorus +246%
Contains more Zinc +422.4%
Contains more Selenium +133.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B3 +406.7%
Contains more Folate +166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +80%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +134.4%
Contains more Vitamin B6 +151.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B3 +406.7%
Contains more Folate +166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +80%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +134.4%
Contains more Vitamin B6 +151.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +257.4%
Contains more Water +78.3%
Contains more Protein +1017.9%
Contains more Fats +30.6%
Contains more Other +433.8%
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more Carbs +257.4%
Contains more Water +78.3%
Contains more Protein +1017.9%
Contains more Fats +30.6%
Contains more Other +433.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +756.7%
Contains more Polyunsaturated fat +533.7%
Equal in Saturated Fat - 19.196
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Contains more Monounsaturated Fat +756.7%
Contains more Polyunsaturated fat +533.7%
Equal in Saturated Fat - 19.196

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Fontina
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Fontina Opinion
Net carbs 3.34g 1.55g Coconut milk
Protein 2.29g 25.6g Fontina
Fats 23.84g 31.14g Fontina
Carbs 5.54g 1.55g Coconut milk
Calories 230kcal 389kcal Fontina
Sugar 3.34g 1.55g Fontina
Fiber 2.2g 0g Coconut milk
Calcium 16mg 550mg Fontina
Iron 1.64mg 0.23mg Coconut milk
Magnesium 37mg 14mg Coconut milk
Phosphorus 100mg 346mg Fontina
Potassium 263mg 64mg Coconut milk
Sodium 15mg 800mg Coconut milk
Zinc 0.67mg 3.5mg Fontina
Copper 0.266mg 0.025mg Coconut milk
Manganese 0.916mg 0.014mg Coconut milk
Selenium 6.2µg 14.5µg Fontina
Vitamin A 0IU 913IU Fontina
Vitamin A RAE 0µg 261µg Fontina
Vitamin E 0.15mg 0.27mg Fontina
Vitamin D 0IU 23IU Fontina
Vitamin D 0µg 0.6µg Fontina
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.021mg Coconut milk
Vitamin B2 0mg 0.204mg Fontina
Vitamin B3 0.76mg 0.15mg Coconut milk
Vitamin B5 0.183mg 0.429mg Fontina
Vitamin B6 0.033mg 0.083mg Fontina
Folate 16µg 6µg Coconut milk
Vitamin B12 0µg 1.68µg Fontina
Vitamin K 0.1µg 2.6µg Fontina
Tryptophan 0.027mg 0.361mg Fontina
Threonine 0.083mg 0.935mg Fontina
Isoleucine 0.09mg 1.384mg Fontina
Leucine 0.17mg 2.664mg Fontina
Lysine 0.101mg 2.328mg Fontina
Methionine 0.043mg 0.706mg Fontina
Phenylalanine 0.116mg 1.497mg Fontina
Valine 0.139mg 1.926mg Fontina
Histidine 0.053mg 0.959mg Fontina
Cholesterol 0mg 116mg Coconut milk
Saturated Fat 21.14g 19.196g Fontina
Monounsaturated Fat 1.014g 8.687g Fontina
Polyunsaturated fat 0.261g 1.654g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Fontina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
33%
Fontina
Minerals Daily Need Coverage Score
42%
Coconut milk
63%
Fontina

Comparison summary

Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 1.79g)
Which food is lower in Saturated Fat?
Fontina
Fontina is lower in Saturated Fat (difference - 1.944g)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 70)
Which food is cheaper?
Fontina
Fontina is cheaper (difference - $0.5)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 785mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 116mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.