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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 and copper, while cheese is higher in calcium, phosphorus, vitamin B12, selenium, 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.
  • Coconut milk has a higher glycemic index (97) than cheese (0).

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% 110% 14% 9% 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%

All nutrients comparison - raw data values

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

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%

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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. 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.