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Coconut milk vs. Mozzarella — In-Depth Nutrition Comparison

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The main differences between Coconut milk and Mozzarella

  • Coconut milk is richer in Copper, and Iron, yet Mozzarella is richer in Calcium, Phosphorus, Vitamin B12, Vitamin B2, Zinc, and Selenium.
  • Daily need coverage for Calcium from Mozzarella is 71% higher.
  • Coconut milk contains 10 times more Copper than Mozzarella. Coconut milk contains 0.266mg of Copper, while Mozzarella contains 0.027mg.
  • Mozzarella contains less Saturated Fat.

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

Infographic

Coconut milk vs Mozzarella 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.
Contains more Iron +556%
Contains more Magnesium +42.3%
Contains more Potassium +176.8%
Contains more Copper +885.2%
Contains more Calcium +4468.8%
Contains more Phosphorus +424%
Contains more Zinc +367.2%
Contains more Selenium +153.2%
Equal in Sodium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Iron +556%
Contains more Magnesium +42.3%
Contains more Potassium +176.8%
Contains more Copper +885.2%
Contains more Calcium +4468.8%
Contains more Phosphorus +424%
Contains more Zinc +367.2%
Contains more Selenium +153.2%
Equal in Sodium - 16

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30%
Contains more Vitamin B3 +533.3%
Contains more Folate +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +142.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1700%
Equal in Vitamin E - 0.15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30%
Contains more Vitamin B3 +533.3%
Contains more Folate +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +142.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1700%
Equal in Vitamin E - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +39.4%
Contains more Carbs +78.7%
Contains more Water +35.5%
Contains more Protein +1100.9%
Contains more Other +238%
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more Fats +39.4%
Contains more Carbs +78.7%
Contains more Water +35.5%
Contains more Protein +1100.9%
Contains more Other +238%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.6%
Contains more Monounsaturated Fat +377.7%
Contains more Polyunsaturated fat +95%
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains less Saturated Fat -48.6%
Contains more Monounsaturated Fat +377.7%
Contains more Polyunsaturated fat +95%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Mozzarella Opinion
Net carbs 3.34g 3.1g Coconut milk
Protein 2.29g 27.5g Mozzarella
Fats 23.84g 17.1g Coconut milk
Carbs 5.54g 3.1g Coconut milk
Calories 230kcal 280kcal Mozzarella
Sugar 3.34g 1.23g Mozzarella
Fiber 2.2g 0g Coconut milk
Calcium 16mg 731mg Mozzarella
Iron 1.64mg 0.25mg Coconut milk
Magnesium 37mg 26mg Coconut milk
Phosphorus 100mg 524mg Mozzarella
Potassium 263mg 95mg Coconut milk
Sodium 15mg 16mg Coconut milk
Zinc 0.67mg 3.13mg Mozzarella
Copper 0.266mg 0.027mg Coconut milk
Manganese 0.916mg Coconut milk
Selenium 6.2µg 15.7µg Mozzarella
Vitamin A 0IU 517IU Mozzarella
Vitamin A RAE 0µg 137µg Mozzarella
Vitamin E 0.15mg 0.15mg
Vitamin D 0IU 13IU Mozzarella
Vitamin D 0µg 0.3µg Mozzarella
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.02mg Coconut milk
Vitamin B2 0mg 0.34mg Mozzarella
Vitamin B3 0.76mg 0.12mg Coconut milk
Vitamin B5 0.183mg Coconut milk
Vitamin B6 0.033mg 0.08mg Mozzarella
Folate 16µg 9µg Coconut milk
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 0.1µg 1.8µg Mozzarella
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Cholesterol 0mg 54mg Coconut milk
Saturated Fat 21.14g 10.867g Mozzarella
Monounsaturated Fat 1.014g 4.844g Mozzarella
Polyunsaturated fat 0.261g 0.509g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Mozzarella
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Mozzarella
Minerals Daily Need Coverage Score
42%
Coconut milk
66%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 10.273g)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 70)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $2)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 54mg)
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.