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  6. Coconut milk vs. Gouda cheese

Coconut milk vs. Gouda cheese — In-Depth Nutrition Comparison

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How are Coconut milk and Gouda cheese different?

  • Coconut milk is higher in Manganese, and Copper, however, Gouda cheese is richer in Calcium, Vitamin B12, Phosphorus, Zinc, Vitamin B2, and Vitamin A RAE.
  • Daily need coverage for Calcium from Gouda cheese is 68% higher.
  • Coconut milk contains 83 times more Manganese than Gouda cheese. While Coconut milk contains 0.916mg of Manganese, Gouda cheese contains only 0.011mg.
  • Coconut milk has less Sodium.

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cheese, gouda are the varieties used in this article.

Infographic

Coconut milk vs Gouda cheese infographic
Infographic link

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.
Coconut milk
Coconut milk
6
:
4
Gouda cheese
Gouda cheese
Contains more Iron +583.3%
Contains more Magnesium +27.6%
Contains more Potassium +117.4%
Contains less Sodium -98.2%
Contains more Copper +638.9%
Contains more Manganese +8227.3%
Contains more Calcium +4275%
Contains more Phosphorus +446%
Contains more Zinc +482.1%
Contains more Selenium +133.9%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +583.3%
Contains more Magnesium +27.6%
Contains more Potassium +117.4%
Contains less Sodium -98.2%
Contains more Copper +638.9%
Contains more Manganese +8227.3%
Contains more Calcium +4275%
Contains more Phosphorus +446%
Contains more Zinc +482.1%
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.
Coconut milk
Coconut milk
2
:
10
Gouda cheese
Gouda cheese
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1106.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +142.4%
Contains more Folate +31.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2200%
Coconut milk
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%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1106.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +142.4%
Contains more Folate +31.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
3
Gouda cheese
Gouda cheese
Contains more Carbs +149.5%
Contains more Water +63.1%
Contains more Protein +989.1%
Contains more Fats +15.1%
Contains more Other +454.9%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Gouda cheese
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more Carbs +149.5%
Contains more Water +63.1%
Contains more Protein +989.1%
Contains more Fats +15.1%
Contains more Other +454.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
0
:
3
Gouda cheese
Gouda cheese
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +664%
Contains more Polyunsaturated fat +151.7%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +664%
Contains more Polyunsaturated fat +151.7%

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 Gouda cheese
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 Gouda cheese Opinion
Net carbs 3.34g 2.22g Coconut milk
Protein 2.29g 24.94g Gouda cheese
Fats 23.84g 27.44g Gouda cheese
Carbs 5.54g 2.22g Coconut milk
Calories 230kcal 356kcal Gouda cheese
Sugar 3.34g 2.22g Gouda cheese
Fiber 2.2g 0g Coconut milk
Calcium 16mg 700mg Gouda cheese
Iron 1.64mg 0.24mg Coconut milk
Magnesium 37mg 29mg Coconut milk
Phosphorus 100mg 546mg Gouda cheese
Potassium 263mg 121mg Coconut milk
Sodium 15mg 819mg Coconut milk
Zinc 0.67mg 3.9mg Gouda cheese
Copper 0.266mg 0.036mg Coconut milk
Manganese 0.916mg 0.011mg Coconut milk
Selenium 6.2µg 14.5µg Gouda cheese
Vitamin A 0IU 563IU Gouda cheese
Vitamin A RAE 0µg 165µg Gouda cheese
Vitamin E 0.15mg 0.24mg Gouda cheese
Vitamin D 0IU 20IU Gouda cheese
Vitamin D 0µg 0.5µg Gouda cheese
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.03mg Gouda cheese
Vitamin B2 0mg 0.334mg Gouda cheese
Vitamin B3 0.76mg 0.063mg Coconut milk
Vitamin B5 0.183mg 0.34mg Gouda cheese
Vitamin B6 0.033mg 0.08mg Gouda cheese
Folate 16µg 21µg Gouda cheese
Vitamin B12 0µg 1.54µg Gouda cheese
Vitamin K 0.1µg 2.3µg Gouda cheese
Tryptophan 0.027mg 0.352mg Gouda cheese
Threonine 0.083mg 0.93mg Gouda cheese
Isoleucine 0.09mg 1.306mg Gouda cheese
Leucine 0.17mg 2.564mg Gouda cheese
Lysine 0.101mg 2.654mg Gouda cheese
Methionine 0.043mg 0.719mg Gouda cheese
Phenylalanine 0.116mg 1.431mg Gouda cheese
Valine 0.139mg 1.806mg Gouda cheese
Histidine 0.053mg 1.032mg Gouda cheese
Cholesterol 0mg 114mg Coconut milk
Saturated Fat 21.14g 17.614g Gouda cheese
Monounsaturated Fat 1.014g 7.747g Gouda cheese
Polyunsaturated fat 0.261g 0.657g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Gouda cheese
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%
Gouda cheese
Minerals Daily Need Coverage Score
42%
Coconut milk
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Gouda cheese
Gouda cheese is lower in Saturated Fat (difference - 3.526g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 97)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $2)
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 804mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 114mg)
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.