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  6. Coconut milk vs. Cheese

Coconut milk vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between Coconut milk and Cheese?

  • Coconut milk is richer in Manganese, while Cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A, Vitamin B2, and Zinc.
  • Cheese's daily need coverage for Calcium is 69% higher.
  • Cheese has 34 times less Manganese than Coconut milk. Coconut milk has 0.916mg of Manganese, while Cheese has 0.027mg.
  • Coconut milk is lower in Sodium.

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

Infographic

Coconut milk vs 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%
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%
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%
Contains more CalciumCalcium +4337.5%
Contains more ZincZinc +443.3%
Contains more PhosphorusPhosphorus +355%
Contains more SeleniumSelenium +359.7%

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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1188.1%
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%

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
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
Contains more CarbsCarbs +79.3%
Contains more WaterWater +82.7%
Contains more ProteinProtein +898.7%
Contains more FatsFats +39.7%
Contains more OtherOther +422.5%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Cheese
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
5%
Coconut milk
33%
Cheese
Minerals Daily Need Coverage Score
42%
Coconut milk
79%
Cheese

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.