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  6. Coconut milk vs. Parmesan

Coconut milk vs. Parmesan — In-Depth Nutrition Comparison

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How are coconut milk and parmesan different?

  • Coconut milk is higher in manganese; however, parmesan is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Daily need coverage for calcium for parmesan is 84% higher.
  • Coconut milk contains 13 times more manganese than parmesan. While coconut milk contains 0.916mg of manganese, parmesan contains only 0.071mg.
  • Parmesan has less saturated fat.

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cheese, parmesan, grated are the varieties used in this article.

Infographic

Coconut milk vs Parmesan 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more PotassiumPotassium +46.1%
Contains more IronIron +234.7%
Contains more CopperCopper +565%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1190.1%
Contains more CalciumCalcium +5231.3%
Contains more ZincZinc +526.9%
Contains more PhosphorusPhosphorus +527%
Contains more SeleniumSelenium +454.8%
~equal in Magnesium ~34mg

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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +850%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +253.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +145.9%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1600%
Contains more CholineCholine +65.9%
~equal in Vitamin B1 ~0.026mg

All nutrients comparison - raw data values

Nutrient Coconut milk Parmesan DV% diff.
Calcium 16mg 853mg 84%
Sodium 15mg 1804mg 78%
Phosphorus 100mg 627mg 75%
Vitamin B12 0µg 1.4µg 58%
Protein 2.29g 28.42g 52%
Selenium 6.2µg 34.4µg 51%
Manganese 0.916mg 0.071mg 37%
Zinc 0.67mg 4.2mg 32%
Vitamin A 0µg 262µg 29%
Cholesterol 0mg 86mg 29%
Vitamin B2 0mg 0.358mg 28%
Saturated fat 21.14g 15.371g 26%
Copper 0.266mg 0.04mg 25%
Monounsaturated fat 1.014g 7.13g 15%
Iron 1.64mg 0.49mg 14%
Calories 230kcal 420kcal 10%
Fiber 2.2g 0g 9%
Polyunsaturated fat 0.261g 1.386g 8%
Fats 23.84g 27.84g 6%
Vitamin B5 0.183mg 0.45mg 5%
Vitamin B3 0.76mg 0.08mg 4%
Vitamin B6 0.033mg 0.081mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.15mg 0.53mg 3%
Vitamin D 0IU 21IU 3%
Folate 16µg 6µg 3%
Carbs 5.54g 13.91g 3%
Vitamin C 2.8mg 0mg 3%
Potassium 263mg 180mg 2%
Magnesium 37mg 34mg 1%
Vitamin K 0.1µg 1.7µg 1%
Choline 8.5mg 14.1mg 1%
Net carbs 3.34g 13.91g N/A
Sugar 3.34g 0.07g N/A
Vitamin B1 0.026mg 0.026mg 0%
Trans fat 0.876g N/A
Tryptophan 0.027mg 0.383mg 0%
Threonine 0.083mg 1.075mg 0%
Isoleucine 0.09mg 1.455mg 0%
Leucine 0.17mg 2.747mg 0%
Lysine 0.101mg 2.201mg 0%
Methionine 0.043mg 0.751mg 0%
Phenylalanine 0.116mg 1.538mg 0%
Valine 0.139mg 1.865mg 0%
Histidine 0.053mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g 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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +198.5%
Contains more ProteinProtein +1141%
Contains more FatsFats +16.8%
Contains more CarbsCarbs +151.1%
Contains more OtherOther +911.3%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -27.3%
Contains more Mono. FatMonounsaturated fat +603.2%
Contains more Poly. FatPolyunsaturated fat +431%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.