Coconut milk vs. Gouda cheese — In-Depth Nutrition Comparison
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How are coconut milk and gouda cheese different?
- Coconut milk is higher in manganese and copper; however, gouda cheese is richer in calcium, vitamin B12, phosphorus, zinc, and vitamin B2.
- Daily need coverage for calcium for gouda cheese is 68% higher.
- Coconut milk contains 83 times more manganese than gouda cheese. While coconut milk contains 0.916mg of manganese, gouda cheese contains only 0.011mg.
- Gouda cheese has less saturated fat.
- Gouda cheese has a lower glycemic index (0) than coconut milk (97).
Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cheese, gouda are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +27.6% |
| Contains more PotassiumPotassium | +117.4% |
| Contains more IronIron | +583.3% |
| Contains more CopperCopper | +638.9% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +8227.3% |
| Contains more CalciumCalcium | +4275% |
| Contains more ZincZinc | +482.1% |
| Contains more PhosphorusPhosphorus | +446% |
| Contains more SeleniumSelenium | +133.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1106.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +60% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +85.8% |
| Contains more Vitamin B6Vitamin B6 | +142.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +31.3% |
| Contains more CholineCholine | +81.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 16mg | 700mg | 68% |
| Phosphorus | 100mg | 546mg | 64% |
| Vitamin B12 | 0µg | 1.54µg | 64% |
| Protein | 2.29g | 24.94g | 45% |
| Manganese | 0.916mg | 0.011mg | 39% |
| Cholesterol | 0mg | 114mg | 38% |
| Sodium | 15mg | 819mg | 35% |
| Zinc | 0.67mg | 3.9mg | 29% |
| Vitamin B2 | 0mg | 0.334mg | 26% |
| Copper | 0.266mg | 0.036mg | 26% |
| Vitamin A | 0µg | 165µg | 18% |
| Iron | 1.64mg | 0.24mg | 18% |
| Monounsaturated fat | 1.014g | 7.747g | 17% |
| Saturated fat | 21.14g | 17.614g | 16% |
| Selenium | 6.2µg | 14.5µg | 15% |
| Fiber | 2.2g | 0g | 9% |
| Calories | 230kcal | 356kcal | 6% |
| Fats | 23.84g | 27.44g | 6% |
| Vitamin B3 | 0.76mg | 0.063mg | 4% |
| Vitamin B6 | 0.033mg | 0.08mg | 4% |
| Potassium | 263mg | 121mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Polyunsaturated fat | 0.261g | 0.657g | 3% |
| Vitamin B5 | 0.183mg | 0.34mg | 3% |
| Vitamin C | 2.8mg | 0mg | 3% |
| Magnesium | 37mg | 29mg | 2% |
| Vitamin K | 0.1µg | 2.3µg | 2% |
| Folate | 16µg | 21µg | 1% |
| Vitamin E | 0.15mg | 0.24mg | 1% |
| Carbs | 5.54g | 2.22g | 1% |
| Choline | 8.5mg | 15.4mg | 1% |
| Net carbs | 3.34g | 2.22g | N/A |
| Sugar | 3.34g | 2.22g | N/A |
| Vitamin B1 | 0.026mg | 0.03mg | 0% |
| Tryptophan | 0.027mg | 0.352mg | 0% |
| Threonine | 0.083mg | 0.93mg | 0% |
| Isoleucine | 0.09mg | 1.306mg | 0% |
| Leucine | 0.17mg | 2.564mg | 0% |
| Lysine | 0.101mg | 2.654mg | 0% |
| Methionine | 0.043mg | 0.719mg | 0% |
| Phenylalanine | 0.116mg | 1.431mg | 0% |
| Valine | 0.139mg | 1.806mg | 0% |
| Histidine | 0.053mg | 1.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more CarbsCarbs | +149.5% |
| Contains more WaterWater | +63.1% |
| Contains more ProteinProtein | +989.1% |
| Contains more FatsFats | +15.1% |
| Contains more OtherOther | +454.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
Saturated fat:
Sat. Fat
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
| Contains less Sat. FatSaturated fat | -16.7% |
| Contains more Mono. FatMonounsaturated fat | +664% |
| Contains more Poly. FatPolyunsaturated fat | +151.7% |
