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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 for coconut milk is 39% higher.
  • 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.

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% 103% 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

All nutrients comparison - raw data values

Nutrient Coconut milk Cream cheese 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%
Vitamin B12 0µg 0.22µg 9%
Fiber 2.2g 0g 9%
Polyunsaturated fat 0.261g 1.483g 8%
Calcium 16mg 97mg 8%
Protein 2.29g 6.15g 8%
Vitamin B5 0.183mg 0.517mg 7%
Magnesium 37mg 9mg 7%
Calories 230kcal 350kcal 6%
Vitamin E 0.15mg 0.86mg 5%
Potassium 263mg 132mg 4%
Vitamin B3 0.76mg 0.091mg 4%
Saturated fat 21.14g 20.213g 4%
Selenium 6.2µg 8.6µg 4%
Choline 8.5mg 27.2mg 3%
Vitamin C 2.8mg 0mg 3%
Vitamin B6 0.033mg 0.056mg 2%
Vitamin K 0.1µg 2.1µg 2%
Folate 16µg 9µg 2%
Zinc 0.67mg 0.5mg 2%
Phosphorus 100mg 107mg 1%
Carbs 5.54g 5.52g 0%
Net carbs 3.34g 5.52g N/A
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 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
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

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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. 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.