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, and iron, yet cream cheese is richer in vitamin A, vitamin B2, fats, protein, and vitamin B12.
Daily need coverage for manganese for coconut milk is 39% higher.
Coconut milk contains 15 times more iron than cream cheese. Coconut milk contains 1.64mg of iron, while cream cheese contains 0.11mg.
Coconut milk contains less sodium.
Cream cheese has a lower glycemic index than coconut milk.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coconut milk

Cream cheese

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coconut milk

Cream cheese

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%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.916mg	0.011mg	39%
Cholesterol	0mg	101mg	34%
Vitamin A	0µg	308µg	34%
Copper	0.266mg	0.018mg	28%
Monounsaturated fat	1.014g	8.907g	20%
Iron	1.64mg	0.11mg	19%
Vitamin B2	0mg	0.23mg	18%
Fats	23.84g	34.44g	16%
Sodium	15mg	314mg	13%
Fiber	2.2g	0g	9%
Vitamin B12	0µg	0.22µg	9%
Protein	2.29g	6.15g	8%
Calcium	16mg	97mg	8%
Polyunsaturated fat	0.261g	1.483g	8%
Omega-3 (ALA)		0.125g	8%
Magnesium	37mg	9mg	7%
Vitamin B5	0.183mg	0.517mg	7%
Calories	230kcal	350kcal	6%
Vitamin E	0.15mg	0.86mg	5%
Omega-6 (Linoleic acid)		0.807g	5%
Potassium	263mg	132mg	4%
Selenium	6.2µg	8.6µg	4%
Vitamin B3	0.76mg	0.091mg	4%
Saturated fat	21.14g	20.213g	4%
Vitamin C	2.8mg	0mg	3%
Choline	8.5mg	27.2mg	3%
Zinc	0.67mg	0.5mg	2%
Vitamin B6	0.033mg	0.056mg	2%
Vitamin K	0.1µg	2.1µg	2%
Folate	16µg	9µg	2%
Phosphorus	100mg	107mg	1%
Protein per 100 calories	1g	1.8g	N/A
Calories per 10 g protein	1004kcal	569kcal	N/A
Weight per 100 calories	43g	29g	N/A
Unsaturated / Saturated Fat ratio	0.06	0.51	N/A
Net carbs	3.34g	5.52g	N/A
Carbs	5.54g	5.52g	0%
Sugar	3.34g	3.76g	N/A
Starch		0.35g	0%
Vitamin B1	0.026mg	0.023mg	0%
Tryptophan	0.027mg	0.069mg	0%
Threonine	0.083mg	0.233mg	0%
Isoleucine	0.09mg	0.324mg	0%
Leucine	0.17mg	0.657mg	0%
Lysine	0.101mg	0.567mg	0%
Methionine	0.043mg	0.191mg	0%
Phenylalanine	0.116mg	0.291mg	0%
Valine	0.139mg	0.395mg	0%
Histidine	0.053mg	0.175mg	0%
Omega-3 (EPA)	0g	0.01g	N/A
Omega-3 (DPA)	0g	0.02g	N/A
Omega-3 (Eicosatrienoic acid)		0.002g	N/A
Omega-6 (Gamma-linolenic acid)		0.002g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.036g	N/A
Omega-6 (Eicosadienoic acid)		0.007g	N/A