Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Coconut milk
  5. Compare
  6. Coconut milk vs. Kefir

Coconut milk vs. Kefir — In-Depth Nutrition Comparison

Compare

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 B12, calcium, vitamin A, vitamin B2, and vitamin D.
  • Coconut milk's daily need coverage for saturated fat is 102% higher.
  • Kefir is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than kefir (36).

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.
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%
Kefir
Kefir
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
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%
~equal in Phosphorus ~105mg

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%
Kefir
Kefir
8
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 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
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%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Coconut milk Kefir DV% diff.
Saturated fat 21.14g 0.658g 93%
Manganese 0.916mg 0.005mg 40%
Fats 23.84g 0.93g 35%
Copper 0.266mg 0.009mg 29%
Iron 1.64mg 0.04mg 20%
Vitamin A 0µg 171µg 19%
Vitamin B12 0µg 0.29µg 12%
Calcium 16mg 130mg 11%
Vitamin B2 0mg 0.135mg 10%
Fiber 2.2g 0g 9%
Calories 230kcal 41kcal 9%
Magnesium 37mg 12mg 6%
Vitamin D 0IU 41IU 5%
Vitamin D 0µg 1µg 5%
Selenium 6.2µg 3.6µg 5%
Vitamin B5 0.183mg 0.385mg 4%
Vitamin B3 0.76mg 0.15mg 4%
Potassium 263mg 164mg 3%
Vitamin C 2.8mg 0.2mg 3%
Protein 2.29g 3.79g 3%
Zinc 0.67mg 0.46mg 2%
Monounsaturated fat 1.014g 0.31g 2%
Cholesterol 0mg 5mg 2%
Vitamin B6 0.033mg 0.058mg 2%
Polyunsaturated fat 0.261g 0.053g 1%
Choline 8.5mg 15.2mg 1%
Folate 16µg 13µg 1%
Vitamin E 0.15mg 0.02mg 1%
Sodium 15mg 40mg 1%
Phosphorus 100mg 105mg 1%
Net carbs 3.34g 4.48g N/A
Carbs 5.54g 4.48g 0%
Sugar 3.34g 4.61g N/A
Vitamin B1 0.026mg 0.03mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.037g N/A
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g N/A

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
Kefir
Kefir
3
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 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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Kefir
Kefir
1
64% 30% 5%
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%

People also compare

Coconut milk
Coconut milk vs Coconut
Coconut
Coconut milk
Coconut milk vs Milk
Milk
Coconut milk
Coconut milk vs Sugar
Sugar
Kefir
Kefir vs Yogurt
Yogurt
Kefir
Kefir vs Buttermilk
Buttermilk
Kefir
Kefir vs Greek yogurt
Greek yogurt

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.