Coconut milk vs. Kefir — In-Depth Nutrition Comparison
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What are the main differences between Coconut milk and Kefir?
- Coconut milk is richer in Manganese, Copper, Iron, and Fiber, while Kefir is higher in Vitamin A, Vitamin B12, Calcium, Vitamin B2, and Vitamin D.
- Coconut milk's daily need coverage for Saturated Fat is 102% higher.
- Kefir is lower in Saturated Fat.
We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Kefir, lowfat, plain, LIFEWAY types in this comparison.
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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 | +208.3% |
| Contains more PotassiumPotassium | +60.4% |
| Contains more IronIron | +4000% |
| Contains more CopperCopper | +2855.6% |
| Contains more ZincZinc | +45.7% |
| Contains less SodiumSodium | -62.5% |
| Contains more ManganeseManganese | +18220% |
| Contains more SeleniumSelenium | +72.2% |
| Contains more CalciumCalcium | +712.5% |
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 | +1300% |
| Contains more Vitamin EVitamin E | +650% |
| Contains more Vitamin B3Vitamin B3 | +406.7% |
| Contains more FolateFolate | +23.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +110.4% |
| Contains more Vitamin B6Vitamin B6 | +75.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +78.8% |
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:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
| Contains more FatsFats | +2463.4% |
| Contains more CarbsCarbs | +23.7% |
| Contains more ProteinProtein | +65.5% |
| Contains more WaterWater | +33.2% |
~equal in
Other
~0.73g
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
0.658 g
Monounsaturated Fat:
Mono. Fat
0.31 g
Polyunsaturated fat:
Poly. Fat
0.053 g
| Contains more Mono. FatMonounsaturated Fat | +227.1% |
| Contains more Poly. FatPolyunsaturated fat | +392.5% |
| Contains less Sat. FatSaturated Fat | -96.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 230kcal | 41kcal |
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| Protein | 2.29g | 3.79g |
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| Fats | 23.84g | 0.93g |
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| Vitamin C | 2.8mg | 0.2mg |
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| Net carbs | 3.34g | 4.48g |
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| Carbs | 5.54g | 4.48g |
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| Cholesterol | 0mg | 5mg |
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| Vitamin D | 0IU | 41IU |
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| Magnesium | 37mg | 12mg |
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| Calcium | 16mg | 130mg |
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| Potassium | 263mg | 164mg |
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| Iron | 1.64mg | 0.04mg |
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| Sugar | 3.34g | 4.61g |
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| Fiber | 2.2g | 0g |
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| Copper | 0.266mg | 0.009mg |
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| Zinc | 0.67mg | 0.46mg |
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| Phosphorus | 100mg | 105mg |
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| Sodium | 15mg | 40mg |
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| Vitamin A | 0IU | 569IU |
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| Vitamin A | 0µg | 171µg |
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| Vitamin E | 0.15mg | 0.02mg |
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| Vitamin D | 0µg | 1µg |
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| Manganese | 0.916mg | 0.005mg |
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| Selenium | 6.2µg | 3.6µg |
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| Vitamin B1 | 0.026mg | 0.03mg |
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| Vitamin B2 | 0mg | 0.135mg |
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| Vitamin B3 | 0.76mg | 0.15mg |
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| Vitamin B5 | 0.183mg | 0.385mg |
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| Vitamin B6 | 0.033mg | 0.058mg |
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| Vitamin B12 | 0µg | 0.29µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 16µg | 13µg |
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| Trans Fat | 0.037g |
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| Choline | 8.5mg | 15.2mg |
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| Saturated Fat | 21.14g | 0.658g |
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| Monounsaturated Fat | 1.014g | 0.31g |
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| Polyunsaturated fat | 0.261g | 0.053g |
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| Tryptophan | 0.027mg |
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| Threonine | 0.083mg |
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| Isoleucine | 0.09mg |
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| Leucine | 0.17mg |
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| Lysine | 0.101mg |
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| Methionine | 0.043mg |
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| Phenylalanine | 0.116mg |
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| Valine | 0.139mg |
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| Histidine | 0.053mg |
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| Omega-3 - ALA | 0.006g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.029g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
42%
15%
Comparison summary
Which food is lower in Saturated Fat?
Kefir is lower in Saturated Fat (difference - 20.482g)
Which food is lower in glycemic index?
Kefir is lower in glycemic index (difference - 61)
Which food is cheaper?
Kefir is cheaper (difference - $4)
Which food is richer in vitamins?
Kefir is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Coconut milk is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Coconut milk contains less Sodium (difference - 25mg)
Which food is richer in minerals?
Coconut milk is relatively richer in minerals