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  6. Coconut milk vs. Kefir

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 RAE, 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.

Infographic

Coconut milk vs Kefir 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.
Coconut milk
Coconut milk
8
:
2
Kefir
Kefir
Contains more Iron +4000%
Contains more Magnesium +208.3%
Contains more Potassium +60.4%
Contains less Sodium -62.5%
Contains more Zinc +45.7%
Contains more Copper +2855.6%
Contains more Manganese +18220%
Contains more Selenium +72.2%
Contains more Calcium +712.5%
Equal in Phosphorus - 105
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Iron +4000%
Contains more Magnesium +208.3%
Contains more Potassium +60.4%
Contains less Sodium -62.5%
Contains more Zinc +45.7%
Contains more Copper +2855.6%
Contains more Manganese +18220%
Contains more Selenium +72.2%
Contains more Calcium +712.5%
Equal in Phosphorus - 105

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.
Coconut milk
Coconut milk
4
:
7
Kefir
Kefir
Contains more Vitamin E +650%
Contains more Vitamin C +1300%
Contains more Vitamin B3 +406.7%
Contains more Folate +23.1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +110.4%
Contains more Vitamin B6 +75.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 0.1
Coconut milk
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%
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Contains more Vitamin E +650%
Contains more Vitamin C +1300%
Contains more Vitamin B3 +406.7%
Contains more Folate +23.1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +110.4%
Contains more Vitamin B6 +75.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
3
Kefir
Kefir
Contains more Fats +2463.4%
Contains more Carbs +23.7%
Contains more Protein +65.5%
Contains more Water +33.2%
Equal in Other - 0.73
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more Fats +2463.4%
Contains more Carbs +23.7%
Contains more Protein +65.5%
Contains more Water +33.2%
Equal in Other - 0.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +227.1%
Contains more Polyunsaturated fat +392.5%
Contains less Saturated Fat -96.9%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +227.1%
Contains more Polyunsaturated fat +392.5%
Contains less Saturated 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.
Coconut milk Kefir
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Kefir Opinion
Net carbs 3.34g 4.48g Kefir
Protein 2.29g 3.79g Kefir
Fats 23.84g 0.93g Coconut milk
Carbs 5.54g 4.48g Coconut milk
Calories 230kcal 41kcal Coconut milk
Sugar 3.34g 4.61g Coconut milk
Fiber 2.2g 0g Coconut milk
Calcium 16mg 130mg Kefir
Iron 1.64mg 0.04mg Coconut milk
Magnesium 37mg 12mg Coconut milk
Phosphorus 100mg 105mg Kefir
Potassium 263mg 164mg Coconut milk
Sodium 15mg 40mg Coconut milk
Zinc 0.67mg 0.46mg Coconut milk
Copper 0.266mg 0.009mg Coconut milk
Manganese 0.916mg 0.005mg Coconut milk
Selenium 6.2µg 3.6µg Coconut milk
Vitamin A 0IU 569IU Kefir
Vitamin A RAE 0µg 171µg Kefir
Vitamin E 0.15mg 0.02mg Coconut milk
Vitamin D 0IU 41IU Kefir
Vitamin D 0µg 1µg Kefir
Vitamin C 2.8mg 0.2mg Coconut milk
Vitamin B1 0.026mg 0.03mg Kefir
Vitamin B2 0mg 0.135mg Kefir
Vitamin B3 0.76mg 0.15mg Coconut milk
Vitamin B5 0.183mg 0.385mg Kefir
Vitamin B6 0.033mg 0.058mg Kefir
Folate 16µg 13µg Coconut milk
Vitamin B12 0µg 0.29µg Kefir
Vitamin K 0.1µg 0.1µg
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 5mg Coconut milk
Trans Fat 0.037g Coconut milk
Saturated Fat 21.14g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 1.014g 0.31g Coconut milk
Polyunsaturated fat 0.261g 0.053g Coconut milk
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Kefir
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
16%
Kefir
Minerals Daily Need Coverage Score
42%
Coconut milk
15%
Kefir

Comparison summary

Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 20.482g)
Which food is lower in glycemic index?
Kefir
Kefir is lower in glycemic index (difference - 61)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $4)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 5mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.