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  6. Cottage cheese vs. Coconut milk

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

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How are Cottage cheese and Coconut milk different?

  • Cottage cheese is higher in Vitamin B12, Vitamin B2, Phosphorus, and Vitamin B5, however, Coconut milk is richer in Manganese, Copper, Iron, and Fiber.
  • Daily need coverage for Saturated Fat from Coconut milk is 97% higher.
  • Coconut milk has less Sodium.

Cheese, cottage, creamed, large or small curd and Nuts, coconut milk, raw (liquid expressed from grated meat and water) are the varieties used in this article.

Infographic

Cottage cheese vs Coconut milk 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.
Cottage cheese
Cottage cheese
3
:
7
Coconut milk
Coconut milk
Contains more Calcium +418.8%
Contains more Phosphorus +59%
Contains more Selenium +56.5%
Contains more Iron +2242.9%
Contains more Magnesium +362.5%
Contains more Potassium +152.9%
Contains less Sodium -95.9%
Contains more Zinc +67.5%
Contains more Copper +817.2%
Contains more Manganese +45700%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +418.8%
Contains more Phosphorus +59%
Contains more Selenium +56.5%
Contains more Iron +2242.9%
Contains more Magnesium +362.5%
Contains more Potassium +152.9%
Contains less Sodium -95.9%
Contains more Zinc +67.5%
Contains more Copper +817.2%
Contains more Manganese +45700%

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.
Cottage cheese
Cottage cheese
7
:
5
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +204.4%
Contains more Vitamin B6 +39.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +667.7%
Contains more Folate +33.3%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.026
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +204.4%
Contains more Vitamin B6 +39.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +667.7%
Contains more Folate +33.3%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Coconut milk
Coconut milk
Contains more Protein +385.6%
Contains more Water +18%
Contains more Other +98.6%
Contains more Fats +454.4%
Contains more Carbs +63.9%
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
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
Contains more Protein +385.6%
Contains more Water +18%
Contains more Other +98.6%
Contains more Fats +454.4%
Contains more Carbs +63.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Coconut milk
Coconut milk
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +30.3%
Contains more Polyunsaturated fat +112.2%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +30.3%
Contains more Polyunsaturated fat +112.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Coconut milk Opinion
Net carbs 3.38g 3.34g Cottage cheese
Protein 11.12g 2.29g Cottage cheese
Fats 4.3g 23.84g Coconut milk
Carbs 3.38g 5.54g Coconut milk
Calories 98kcal 230kcal Coconut milk
Sugar 2.67g 3.34g Cottage cheese
Fiber 0g 2.2g Coconut milk
Calcium 83mg 16mg Cottage cheese
Iron 0.07mg 1.64mg Coconut milk
Magnesium 8mg 37mg Coconut milk
Phosphorus 159mg 100mg Cottage cheese
Potassium 104mg 263mg Coconut milk
Sodium 364mg 15mg Coconut milk
Zinc 0.4mg 0.67mg Coconut milk
Copper 0.029mg 0.266mg Coconut milk
Manganese 0.002mg 0.916mg Coconut milk
Selenium 9.7µg 6.2µg Cottage cheese
Vitamin A 140IU 0IU Cottage cheese
Vitamin A RAE 37µg 0µg Cottage cheese
Vitamin E 0.08mg 0.15mg Coconut milk
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.027mg 0.026mg Cottage cheese
Vitamin B2 0.163mg 0mg Cottage cheese
Vitamin B3 0.099mg 0.76mg Coconut milk
Vitamin B5 0.557mg 0.183mg Cottage cheese
Vitamin B6 0.046mg 0.033mg Cottage cheese
Folate 12µg 16µg Coconut milk
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 0.1µg Coconut milk
Tryptophan 0.147mg 0.027mg Cottage cheese
Threonine 0.5mg 0.083mg Cottage cheese
Isoleucine 0.591mg 0.09mg Cottage cheese
Leucine 1.116mg 0.17mg Cottage cheese
Lysine 0.934mg 0.101mg Cottage cheese
Methionine 0.269mg 0.043mg Cottage cheese
Phenylalanine 0.577mg 0.116mg Cottage cheese
Valine 0.748mg 0.139mg Cottage cheese
Histidine 0.326mg 0.053mg Cottage cheese
Cholesterol 17mg 0mg Coconut milk
Saturated Fat 1.718g 21.14g Cottage cheese
Monounsaturated Fat 0.778g 1.014g Coconut milk
Polyunsaturated fat 0.123g 0.261g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Coconut milk
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
14%
Cottage cheese
5%
Coconut milk
Minerals Daily Need Coverage Score
23%
Cottage cheese
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 0.67g)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 19.422g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 87)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $2)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 349mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 17mg)
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.
Which food is richer in vitamins?
?
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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.