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  6. Coconut milk vs. Cottage cheese

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

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How are Coconut milk and Cottage cheese different?

  • Coconut milk is higher in Manganese, Copper, Iron, and Fiber, however, Cottage cheese is richer in Vitamin B12, Vitamin B2, Phosphorus, and Vitamin B5.
  • Daily need coverage for Saturated Fat from Coconut milk is 97% higher.
  • Cottage cheese has less Saturated Fat.

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Coconut milk vs Cottage cheese infographic
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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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +152.9%
Contains more IronIron +2242.9%
Contains more CopperCopper +817.2%
Contains more ZincZinc +67.5%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +45700%
Contains more CalciumCalcium +418.8%
Contains more PhosphorusPhosphorus +59%
Contains more SeleniumSelenium +56.5%

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% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B3Vitamin B3 +667.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +204.4%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +116.5%
~equal in Vitamin B1 ~0.027mg

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more FatsFats +454.4%
Contains more CarbsCarbs +63.9%
Contains more ProteinProtein +385.6%
Contains more WaterWater +18%
Contains more OtherOther +98.6%

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
66% 30% 5%
Saturated Fat: Sat. Fat 1.718 g
Monounsaturated Fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated Fat +30.3%
Contains more Poly. FatPolyunsaturated fat +112.2%
Contains less Sat. FatSaturated Fat -91.9%

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 Cottage cheese
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Cottage cheese Opinion
Calories 230kcal 98kcal Coconut milk
Protein 2.29g 11.12g Cottage cheese
Fats 23.84g 4.3g Coconut milk
Vitamin C 2.8mg 0mg Coconut milk
Net carbs 3.34g 3.38g Cottage cheese
Carbs 5.54g 3.38g Coconut milk
Cholesterol 0mg 17mg Coconut milk
Vitamin D 0IU 3IU Cottage cheese
Magnesium 37mg 8mg Coconut milk
Calcium 16mg 83mg Cottage cheese
Potassium 263mg 104mg Coconut milk
Iron 1.64mg 0.07mg Coconut milk
Sugar 3.34g 2.67g Cottage cheese
Fiber 2.2g 0g Coconut milk
Copper 0.266mg 0.029mg Coconut milk
Zinc 0.67mg 0.4mg Coconut milk
Phosphorus 100mg 159mg Cottage cheese
Sodium 15mg 364mg Coconut milk
Vitamin A 0IU 140IU Cottage cheese
Vitamin A 0µg 37µg Cottage cheese
Vitamin E 0.15mg 0.08mg Coconut milk
Vitamin D 0µg 0.1µg Cottage cheese
Manganese 0.916mg 0.002mg Coconut milk
Selenium 6.2µg 9.7µg Cottage cheese
Vitamin B1 0.026mg 0.027mg Cottage cheese
Vitamin B2 0mg 0.163mg Cottage cheese
Vitamin B3 0.76mg 0.099mg Coconut milk
Vitamin B5 0.183mg 0.557mg Cottage cheese
Vitamin B6 0.033mg 0.046mg Cottage cheese
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 0.1µg 0µg Coconut milk
Folate 16µg 12µg Coconut milk
Choline 8.5mg 18.4mg Cottage cheese
Saturated Fat 21.14g 1.718g Cottage cheese
Monounsaturated Fat 1.014g 0.778g Coconut milk
Polyunsaturated fat 0.261g 0.123g Coconut milk
Tryptophan 0.027mg 0.147mg Cottage cheese
Threonine 0.083mg 0.5mg Cottage cheese
Isoleucine 0.09mg 0.591mg Cottage cheese
Leucine 0.17mg 1.116mg Cottage cheese
Lysine 0.101mg 0.934mg Cottage cheese
Methionine 0.043mg 0.269mg Cottage cheese
Phenylalanine 0.116mg 0.577mg Cottage cheese
Valine 0.139mg 0.748mg Cottage cheese
Histidine 0.053mg 0.326mg Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Cottage 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
14%
Cottage cheese
Minerals Daily Need Coverage Score
42%
Coconut milk
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 0.67g)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 19.422g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 87)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $2)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 349mg)
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.
Which food is richer in vitamins?
?
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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.