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  6. Coconut milk vs. Sour cream

Coconut milk vs. Sour cream — In-Depth Nutrition Comparison

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A recap on differences between Coconut milk and Sour cream

  • Coconut milk is higher in Copper, Iron, Fiber, and Magnesium, yet Sour cream is higher in Vitamin B2, Vitamin A RAE, Calcium, and Vitamin B12.
  • Coconut milk covers your daily Saturated Fat needs 62% more than Sour cream.
  • The amount of Saturated Fat in Sour cream is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Sour cream, reduced fat.

Infographic

Coconut milk vs Sour cream 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
9
:
1
Sour cream
Sour cream
Contains more Iron +2633.3%
Contains more Magnesium +236.4%
Contains more Phosphorus +17.6%
Contains more Potassium +24.6%
Contains less Sodium -78.6%
Contains more Zinc +148.1%
Contains more Copper +2560%
Contains more Selenium +51.2%
Contains more Calcium +781.3%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Sour cream
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 3% 8% 37% 19% 10% 8% 4% 0% 23%
Contains more Iron +2633.3%
Contains more Magnesium +236.4%
Contains more Phosphorus +17.6%
Contains more Potassium +24.6%
Contains less Sodium -78.6%
Contains more Zinc +148.1%
Contains more Copper +2560%
Contains more Selenium +51.2%
Contains more Calcium +781.3%

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
5
:
7
Sour cream
Sour cream
Contains more Vitamin C +211.1%
Contains more Vitamin B3 +985.7%
Contains more Vitamin B6 +65%
Contains more Folate +45.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +600%
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%
Sour cream
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 8% 9% 3% 10% 56% 2% 0% 5% 9% 38% 2%
Contains more Vitamin C +211.1%
Contains more Vitamin B3 +985.7%
Contains more Vitamin B6 +65%
Contains more Folate +45.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
1
:
4
Sour cream
Sour cream
Contains more Fats +69.1%
Contains more Protein +205.7%
Contains more Carbs +26.4%
Contains more Other +26.8%
Equal in Water - 71
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
Sour cream
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more Fats +69.1%
Contains more Protein +205.7%
Contains more Carbs +26.4%
Contains more Other +26.8%
Equal in Water - 71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
0
:
3
Sour cream
Sour cream
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +304.3%
Contains more Polyunsaturated fat +91.6%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Sour cream
65% 31% 4%
Saturated Fat: 8.7 g
Monounsaturated Fat: 4.1 g
Polyunsaturated fat: 0.5 g
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +304.3%
Contains more Polyunsaturated fat +91.6%

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 Sour cream
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price 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 Sour cream Opinion
Net carbs 3.34g 7g Sour cream
Protein 2.29g 7g Sour cream
Fats 23.84g 14.1g Coconut milk
Carbs 5.54g 7g Sour cream
Calories 230kcal 181kcal Coconut milk
Sugar 3.34g 0.3g Sour cream
Fiber 2.2g 0g Coconut milk
Calcium 16mg 141mg Sour cream
Iron 1.64mg 0.06mg Coconut milk
Magnesium 37mg 11mg Coconut milk
Phosphorus 100mg 85mg Coconut milk
Potassium 263mg 211mg Coconut milk
Sodium 15mg 70mg Coconut milk
Zinc 0.67mg 0.27mg Coconut milk
Copper 0.266mg 0.01mg Coconut milk
Manganese 0.916mg Coconut milk
Selenium 6.2µg 4.1µg Coconut milk
Vitamin A 0IU 436IU Sour cream
Vitamin A RAE 0µg 119µg Sour cream
Vitamin E 0.15mg 0.4mg Sour cream
Vitamin D 0IU 10IU Sour cream
Vitamin D 0µg 0.3µg Sour cream
Vitamin C 2.8mg 0.9mg Coconut milk
Vitamin B1 0.026mg 0.04mg Sour cream
Vitamin B2 0mg 0.24mg Sour cream
Vitamin B3 0.76mg 0.07mg Coconut milk
Vitamin B5 0.183mg Coconut milk
Vitamin B6 0.033mg 0.02mg Coconut milk
Folate 16µg 11µg Coconut milk
Vitamin B12 0µg 0.3µg Sour cream
Vitamin K 0.1µg 0.7µg Sour cream
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 35mg Coconut milk
Saturated Fat 21.14g 8.7g Sour cream
Monounsaturated Fat 1.014g 4.1g Sour cream
Polyunsaturated fat 0.261g 0.5g Sour cream

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Sour cream
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
14%
Sour cream
Minerals Daily Need Coverage Score
42%
Coconut milk
15%
Sour cream

Comparison summary

Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 3.04g)
Which food is lower in Saturated Fat?
Sour cream
Sour cream is lower in Saturated Fat (difference - 12.44g)
Which food is lower in glycemic index?
Sour cream
Sour cream is lower in glycemic index (difference - 97)
Which food is cheaper?
Sour cream
Sour cream is cheaper (difference - $4)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 35mg)
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. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/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.