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  6. Cheese sandwich vs. Coconut milk

Cheese sandwich vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and coconut milk

  • The amount of phosphorus, selenium, vitamin B2, vitamin B1, calcium, vitamin B6, vitamin B3, and iron in cheese sandwich is higher than in coconut milk.
  • Coconut milk covers your daily saturated fat needs 85% more than cheese sandwich.
  • Coconut milk contains less sodium.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of cheese sandwich is 54.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Cheese sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +45.9%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +59.8%
Contains more ZincZinc +29.9%
Contains more PhosphorusPhosphorus +282%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +291.9%
Contains more CopperCopper +66.3%
Contains less SodiumSodium -98.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1276.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +319.1%
Contains more Vitamin B5Vitamin B5 +239.9%
Contains more Vitamin B6Vitamin B6 +690.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +86.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Coconut milk DV% diff.
Saturated fat 4.129g 21.14g 77%
Polyunsaturated fat 9.166g 0.261g 59%
Phosphorus 382mg 100mg 40%
Sodium 839mg 15mg 36%
Vitamin B2 0.427mg 0mg 33%
Selenium 24.3µg 6.2µg 33%
Vitamin B1 0.358mg 0.026mg 28%
Monounsaturated fat 10.351g 1.014g 23%
Calcium 204mg 16mg 19%
Carbs 58.2g 5.54g 18%
Vitamin B6 0.261mg 0.033mg 18%
Vitamin B3 3.185mg 0.76mg 15%
Protein 9.8g 2.29g 15%
Calories 497kcal 230kcal 13%
Copper 0.16mg 0.266mg 12%
Folate 64µg 16µg 12%
Iron 2.62mg 1.64mg 12%
Vitamin B5 0.622mg 0.183mg 9%
Manganese 1.083mg 0.916mg 7%
Vitamin B12 0.12µg 0µg 5%
Fiber 3.1g 2.2g 4%
Magnesium 54mg 37mg 4%
Fats 25g 23.84g 2%
Choline 8.5mg 2%
Zinc 0.87mg 0.67mg 2%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 0µg 2%
Potassium 306mg 263mg 1%
Vitamin E 0.15mg 1%
Vitamin C 1.5mg 2.8mg 1%
Net carbs 55.1g 3.34g N/A
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.13mg 0.027mg 0%
Threonine 0.298mg 0.083mg 0%
Isoleucine 0.383mg 0.09mg 0%
Leucine 0.698mg 0.17mg 0%
Lysine 0.344mg 0.101mg 0%
Methionine 0.167mg 0.043mg 0%
Phenylalanine 0.472mg 0.116mg 0%
Valine 0.438mg 0.139mg 0%
Histidine 0.219mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
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 ProteinProtein +327.9%
Contains more CarbsCarbs +950.5%
Contains more OtherOther +435.2%
Contains more WaterWater +2013.1%
~equal in Fats ~23.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -80.5%
Contains more Mono. FatMonounsaturated fat +920.8%
Contains more Poly. FatPolyunsaturated fat +3411.9%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.