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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 A, Vitamin B2, and Zinc, while Coconut milk is higher in Manganese.
  • Cheese's daily need coverage for Calcium is 69% higher.
  • Coconut milk is lower in Cholesterol.

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% 75% 14% 18% 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 Opinion
Calories 404kcal 230kcal Cheese
Protein 22.87g 2.29g Cheese
Fats 33.31g 23.84g Cheese
Vitamin C 0mg 2.8mg Coconut milk
Net carbs 3.09g 3.34g Coconut milk
Carbs 3.09g 5.54g Coconut milk
Cholesterol 99mg 0mg Coconut milk
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 37mg Coconut milk
Calcium 710mg 16mg Cheese
Potassium 76mg 263mg Coconut milk
Iron 0.14mg 1.64mg Coconut milk
Sugar 0.48g 3.34g Cheese
Fiber 0g 2.2g Coconut milk
Copper 0.03mg 0.266mg Coconut milk
Zinc 3.64mg 0.67mg Cheese
Phosphorus 455mg 100mg Cheese
Sodium 653mg 15mg Coconut milk
Vitamin A 1242IU 0IU Cheese
Vitamin A 330µg 0µg Cheese
Vitamin E 0.71mg 0.15mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.916mg Coconut milk
Selenium 28.5µg 6.2µg Cheese
Vitamin B1 0.029mg 0.026mg Cheese
Vitamin B2 0.428mg 0mg Cheese
Vitamin B3 0.059mg 0.76mg Coconut milk
Vitamin B5 0.41mg 0.183mg Cheese
Vitamin B6 0.066mg 0.033mg Cheese
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 0.1µg Cheese
Folate 27µg 16µg Cheese
Trans Fat 0.917g Coconut milk
Choline 16.5mg 8.5mg Cheese
Saturated Fat 18.867g 21.14g Cheese
Monounsaturated Fat 9.246g 1.014g Cheese
Polyunsaturated fat 1.421g 0.261g Cheese
Tryptophan 0.547mg 0.027mg Cheese
Threonine 1.044mg 0.083mg Cheese
Isoleucine 1.206mg 0.09mg Cheese
Leucine 1.939mg 0.17mg Cheese
Lysine 1.025mg 0.101mg Cheese
Methionine 0.547mg 0.043mg Cheese
Phenylalanine 1.074mg 0.116mg Cheese
Valine 1.404mg 0.139mg Cheese
Histidine 0.547mg 0.053mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

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
33%
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.