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  6. Coconut milk vs. Cream cheese

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

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The main differences between Coconut milk and Cream cheese

  • Coconut milk is richer in Manganese, Copper, Iron, and Fiber, yet Cream cheese is richer in Vitamin A, Vitamin B2, Vitamin B12, and Calcium.
  • Daily need coverage for Manganese from Coconut milk is 39% higher.
  • Coconut milk contains less Sodium.

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

Infographic

Coconut milk vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +99.2%
Contains more IronIron +1390.9%
Contains more CopperCopper +1377.8%
Contains more ZincZinc +34%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +8227.3%
Contains more CalciumCalcium +506.3%
Contains more SeleniumSelenium +38.7%
~equal in Phosphorus ~107mg

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% 67% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B3Vitamin B3 +735.2%
Contains more FolateFolate +77.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +473.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +182.5%
Contains more Vitamin B6Vitamin B6 +69.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2000%
Contains more CholineCholine +220%
~equal in Vitamin D ~0µg

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more WaterWater +28.5%
Contains more ProteinProtein +168.6%
Contains more FatsFats +44.5%
Contains more OtherOther +78.9%
~equal in Carbs ~5.52g

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% 29% 5%
Saturated Fat: Sat. Fat 20.213 g
Monounsaturated Fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains more Mono. FatMonounsaturated Fat +778.4%
Contains more Poly. FatPolyunsaturated fat +468.2%
~equal in Saturated Fat ~20.213g

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

All nutrients comparison - raw data values

Nutrient Coconut milk Cream cheese Opinion
Calories 230kcal 350kcal Cream cheese
Protein 2.29g 6.15g Cream cheese
Fats 23.84g 34.44g Cream cheese
Vitamin C 2.8mg 0mg Coconut milk
Net carbs 3.34g 5.52g Cream cheese
Carbs 5.54g 5.52g Coconut milk
Cholesterol 0mg 101mg Coconut milk
Magnesium 37mg 9mg Coconut milk
Calcium 16mg 97mg Cream cheese
Potassium 263mg 132mg Coconut milk
Iron 1.64mg 0.11mg Coconut milk
Sugar 3.34g 3.76g Coconut milk
Fiber 2.2g 0g Coconut milk
Copper 0.266mg 0.018mg Coconut milk
Zinc 0.67mg 0.5mg Coconut milk
Starch 0.35g Cream cheese
Phosphorus 100mg 107mg Cream cheese
Sodium 15mg 314mg Coconut milk
Vitamin A 0IU 1111IU Cream cheese
Vitamin A 0µg 308µg Cream cheese
Vitamin E 0.15mg 0.86mg Cream cheese
Manganese 0.916mg 0.011mg Coconut milk
Selenium 6.2µg 8.6µg Cream cheese
Vitamin B1 0.026mg 0.023mg Coconut milk
Vitamin B2 0mg 0.23mg Cream cheese
Vitamin B3 0.76mg 0.091mg Coconut milk
Vitamin B5 0.183mg 0.517mg Cream cheese
Vitamin B6 0.033mg 0.056mg Cream cheese
Vitamin B12 0µg 0.22µg Cream cheese
Vitamin K 0.1µg 2.1µg Cream cheese
Folate 16µg 9µg Coconut milk
Choline 8.5mg 27.2mg Cream cheese
Saturated Fat 21.14g 20.213g Cream cheese
Monounsaturated Fat 1.014g 8.907g Cream cheese
Polyunsaturated fat 0.261g 1.483g Cream cheese
Tryptophan 0.027mg 0.069mg Cream cheese
Threonine 0.083mg 0.233mg Cream cheese
Isoleucine 0.09mg 0.324mg Cream cheese
Leucine 0.17mg 0.657mg Cream cheese
Lysine 0.101mg 0.567mg Cream cheese
Methionine 0.043mg 0.191mg Cream cheese
Phenylalanine 0.116mg 0.291mg Cream cheese
Valine 0.139mg 0.395mg Cream cheese
Histidine 0.053mg 0.175mg Cream cheese
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Cream 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
19%
Cream cheese
Minerals Daily Need Coverage Score
42%
Coconut milk
21%
Cream cheese

Comparison summary

Which food is lower in Saturated Fat?
Cream cheese
Cream cheese is lower in Saturated Fat (difference - 0.927g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 97)
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $1)
Which food is richer in vitamins?
Cream cheese
Cream cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 299mg)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.