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

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The main differences between Coconut milk and Goat cheese

  • Coconut milk is richer in Manganese, and Fiber, yet Goat cheese is richer in Vitamin B2, Vitamin A, Phosphorus, Copper, Calcium, and Vitamin B12.
  • Daily need coverage for Vitamin B2 from Goat cheese is 52% 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, goat, semisoft type.

Infographic

Coconut milk vs Goat 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +66.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +884.9%
Contains more SeleniumSelenium +63.2%
Contains more CalciumCalcium +1762.5%
Contains more CopperCopper +112%
Contains more PhosphorusPhosphorus +275%
~equal in Iron ~1.62mg
~equal in Zinc ~0.66mg

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% 88% 5.2% 15% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +176.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +51.1%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2400%
Contains more CholineCholine +81.2%
~equal in Vitamin B5 ~0.19mg

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +4516.7%
Contains more WaterWater +48.6%
Contains more ProteinProtein +842.4%
Contains more FatsFats +25.2%
Contains more OtherOther +314.1%

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
73% 24% 3%
Saturated Fat: Sat. Fat 20.639 g
Monounsaturated Fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains more Mono. FatMonounsaturated Fat +571.4%
Contains more Poly. FatPolyunsaturated fat +171.6%
~equal in Saturated Fat ~20.639g

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

All nutrients comparison - raw data values

Nutrient Coconut milk Goat cheese Opinion
Calories 230kcal 364kcal Goat cheese
Protein 2.29g 21.58g Goat cheese
Fats 23.84g 29.84g Goat cheese
Vitamin C 2.8mg 0mg Coconut milk
Net carbs 3.34g 0.12g Coconut milk
Carbs 5.54g 0.12g Coconut milk
Cholesterol 0mg 79mg Coconut milk
Vitamin D 0IU 22IU Goat cheese
Magnesium 37mg 29mg Coconut milk
Calcium 16mg 298mg Goat cheese
Potassium 263mg 158mg Coconut milk
Iron 1.64mg 1.62mg Coconut milk
Sugar 3.34g 0.12g Goat cheese
Fiber 2.2g 0g Coconut milk
Copper 0.266mg 0.564mg Goat cheese
Zinc 0.67mg 0.66mg Coconut milk
Phosphorus 100mg 375mg Goat cheese
Sodium 15mg 415mg Coconut milk
Vitamin A 0IU 1464IU Goat cheese
Vitamin A 0µg 407µg Goat cheese
Vitamin E 0.15mg 0.26mg Goat cheese
Vitamin D 0µg 0.5µg Goat cheese
Manganese 0.916mg 0.093mg Coconut milk
Selenium 6.2µg 3.8µg Coconut milk
Vitamin B1 0.026mg 0.072mg Goat cheese
Vitamin B2 0mg 0.676mg Goat cheese
Vitamin B3 0.76mg 1.148mg Goat cheese
Vitamin B5 0.183mg 0.19mg Goat cheese
Vitamin B6 0.033mg 0.06mg Goat cheese
Vitamin B12 0µg 0.22µg Goat cheese
Vitamin K 0.1µg 2.5µg Goat cheese
Folate 16µg 2µg Coconut milk
Choline 8.5mg 15.4mg Goat cheese
Saturated Fat 21.14g 20.639g Goat cheese
Monounsaturated Fat 1.014g 6.808g Goat cheese
Polyunsaturated fat 0.261g 0.709g Goat cheese
Tryptophan 0.027mg 0.227mg Goat cheese
Threonine 0.083mg 0.805mg Goat cheese
Isoleucine 0.09mg 0.893mg Goat cheese
Leucine 0.17mg 1.861mg Goat cheese
Lysine 0.101mg 1.549mg Goat cheese
Methionine 0.043mg 0.575mg Goat cheese
Phenylalanine 0.116mg 0.859mg Goat cheese
Valine 0.139mg 1.485mg Goat cheese
Histidine 0.053mg 0.589mg Goat cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Goat 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
29%
Goat cheese
Minerals Daily Need Coverage Score
42%
Coconut milk
64%
Goat cheese

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.22g)
Which food is lower in Saturated Fat?
Goat cheese
Goat cheese is lower in Saturated Fat (difference - 0.501g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 97)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $2)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 400mg)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.