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  6. Cheese vs. Coconut milk

Cheese vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between cheese and coconut milk?

  • Cheese is richer in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc, while coconut milk is higher in manganese and copper.
  • Cheese's daily need coverage for calcium is 69% higher.
  • Coconut milk is lower in cholesterol.
  • Coconut milk has a higher glycemic index (97) than cheese (0).

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

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +4337.5%
Contains more ZincZinc +443.3%
Contains more PhosphorusPhosphorus +355%
Contains more SeleniumSelenium +359.7%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +246.1%
Contains more IronIron +1071.4%
Contains more CopperCopper +786.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +3292.6%

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.
Cheese
Cheese
11
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 EVitamin E +373.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +124%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +68.8%
Contains more CholineCholine +94.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1188.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +898.7%
Contains more FatsFats +39.7%
Contains more OtherOther +422.5%
Contains more CarbsCarbs +79.3%
Contains more WaterWater +82.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
3
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 -10.8%
Contains more Mono. FatMonounsaturated fat +811.8%
Contains more Poly. FatPolyunsaturated fat +444.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Coconut milk DV% diff.
Calcium 710mg 16mg 69%
Phosphorus 455mg 100mg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.29g 41%
Selenium 28.5µg 6.2µg 41%
Manganese 0.027mg 0.916mg 39%
Vitamin A 330µg 0µg 37%
Vitamin B2 0.428mg 0mg 33%
Cholesterol 99mg 0mg 33%
Sodium 653mg 15mg 28%
Zinc 3.64mg 0.67mg 27%
Copper 0.03mg 0.266mg 26%
Monounsaturated fat 9.246g 1.014g 21%
Iron 0.14mg 1.64mg 19%
Fats 33.31g 23.84g 15%
Saturated fat 18.867g 21.14g 10%
Calories 404kcal 230kcal 9%
Fiber 0g 2.2g 9%
Polyunsaturated fat 1.421g 0.261g 8%
Potassium 76mg 263mg 6%
Vitamin B5 0.41mg 0.183mg 5%
Vitamin E 0.71mg 0.15mg 4%
Vitamin B3 0.059mg 0.76mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Vitamin B6 0.066mg 0.033mg 3%
Folate 27µg 16µg 3%
Vitamin C 0mg 2.8mg 3%
Magnesium 27mg 37mg 2%
Vitamin K 2.4µg 0.1µg 2%
Choline 16.5mg 8.5mg 1%
Carbs 3.09g 5.54g 1%
Net carbs 3.09g 3.34g N/A
Sugar 0.48g 3.34g N/A
Vitamin B1 0.029mg 0.026mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.027mg 0%
Threonine 1.044mg 0.083mg 0%
Isoleucine 1.206mg 0.09mg 0%
Leucine 1.939mg 0.17mg 0%
Lysine 1.025mg 0.101mg 0%
Methionine 0.547mg 0.043mg 0%
Phenylalanine 1.074mg 0.116mg 0%
Valine 1.404mg 0.139mg 0%
Histidine 0.547mg 0.053mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Cheese
5%
Coconut milk
Minerals Daily Need Coverage Score
79%
Cheese
42%
Coconut milk

Comparison summary

Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 638mg)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 2.86g)
Which food is lower in Saturated fat?
Cheese
Cheese is lower in Saturated fat (difference - 2.273g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 97)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $2)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.