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  6. Coconut milk vs. Caraway cheese

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

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A recap on differences between coconut milk and caraway cheese

  • Coconut milk is higher in manganese and copper, yet caraway cheese is higher in calcium, phosphorus, vitamin B2, vitamin A, zinc, and selenium.
  • Caraway cheese covers your daily calcium needs 66% more than coconut milk.
  • Coconut milk contains 44 times more manganese than caraway cheese. While coconut milk contains 0.916mg of manganese, caraway cheese contains only 0.021mg.
  • The amount of sodium in coconut milk is lower.

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

Infographic

Coconut milk vs Caraway 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 202% 8.2% 24% 8% 80% 210% 90% 2.7% 79%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +182.8%
Contains more IronIron +156.3%
Contains more CopperCopper +1008.3%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +4261.9%
Contains more CalciumCalcium +4106.3%
Contains more ZincZinc +338.8%
Contains more PhosphorusPhosphorus +390%
Contains more SeleniumSelenium +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.
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%
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% 90% 0% 0% 7.8% 104% 3.4% 11% 17% 34% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +322.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.19mg

All nutrients comparison - raw data values

Nutrient Coconut milk Caraway cheese DV% diff.
Calcium 16mg 673mg 66%
Phosphorus 100mg 490mg 56%
Protein 2.29g 25.18g 46%
Manganese 0.916mg 0.021mg 39%
Vitamin B2 0mg 0.45mg 35%
Cholesterol 0mg 93mg 31%
Vitamin A 0µg 271µg 30%
Sodium 15mg 690mg 29%
Copper 0.266mg 0.024mg 27%
Zinc 0.67mg 2.94mg 21%
Monounsaturated fat 1.014g 8.275g 18%
Selenium 6.2µg 14.5µg 15%
Iron 1.64mg 0.64mg 13%
Saturated fat 21.14g 18.584g 12%
Vitamin B12 0µg 0.27µg 11%
Fiber 2.2g 0g 9%
Fats 23.84g 29.2g 8%
Calories 230kcal 376kcal 7%
Potassium 263mg 93mg 5%
Magnesium 37mg 22mg 4%
Vitamin B3 0.76mg 0.18mg 4%
Polyunsaturated fat 0.261g 0.83g 4%
Vitamin B6 0.033mg 0.074mg 3%
Vitamin C 2.8mg 0mg 3%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Carbs 5.54g 3.06g 1%
Folate 16µg 18µg 1%
Net carbs 3.34g 3.06g N/A
Sugar 3.34g N/A
Vitamin B1 0.026mg 0.031mg 0%
Vitamin B5 0.183mg 0.19mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.324mg 0%
Threonine 0.083mg 0.896mg 0%
Isoleucine 0.09mg 1.563mg 0%
Leucine 0.17mg 2.412mg 0%
Lysine 0.101mg 2.095mg 0%
Methionine 0.043mg 0.659mg 0%
Phenylalanine 0.116mg 1.326mg 0%
Valine 0.139mg 1.682mg 0%
Histidine 0.053mg 0.884mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
25% 29% 3% 39% 3%
Protein: 25.18 g
Fats: 29.2 g
Carbs: 3.06 g
Water: 39.28 g
Other: 3.28 g
Contains more CarbsCarbs +81%
Contains more WaterWater +72.1%
Contains more ProteinProtein +999.6%
Contains more FatsFats +22.5%
Contains more OtherOther +362%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
67% 30% 3%
Saturated fat: Sat. Fat 18.584 g
Monounsaturated fat: Mono. Fat 8.275 g
Polyunsaturated fat: Poly. Fat 0.83 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Mono. FatMonounsaturated fat +716.1%
Contains more Poly. FatPolyunsaturated fat +218%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Caraway cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173413/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.