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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, calcium, vitamin B12, and vitamin A.
  • 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
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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.
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 7.9% 42% 19% 2.3% 3.3% 7.4% 36% 9.1% 0% 22%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +24.6%
Contains more IronIron +2633.3%
Contains more CopperCopper +2560%
Contains more ZincZinc +148.1%
Contains more PhosphorusPhosphorus +17.6%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +51.2%
Contains more CalciumCalcium +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.
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 3% 40% 8% 4.5% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3% 10%
Contains more Vitamin CVitamin C +211.1%
Contains more Vitamin B3Vitamin B3 +985.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +65%
Contains more FolateFolate +45.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +125.9%

All nutrients comparison - raw data values

Nutrient Coconut milk Sour cream DV% diff.
Saturated fat 21.14g 8.7g 57%
Manganese 0.916mg 40%
Copper 0.266mg 0.01mg 28%
Iron 1.64mg 0.06mg 20%
Vitamin B2 0mg 0.24mg 18%
Fats 23.84g 14.1g 15%
Vitamin B12 0µg 0.3µg 13%
Vitamin A 0µg 119µg 13%
Calcium 16mg 141mg 13%
Cholesterol 0mg 35mg 12%
Fiber 2.2g 0g 9%
Protein 2.29g 7g 9%
Monounsaturated fat 1.014g 4.1g 8%
Magnesium 37mg 11mg 6%
Vitamin B5 0.183mg 4%
Zinc 0.67mg 0.27mg 4%
Vitamin B3 0.76mg 0.07mg 4%
Selenium 6.2µg 4.1µg 4%
Choline 8.5mg 19.2mg 2%
Polyunsaturated fat 0.261g 0.5g 2%
Calories 230kcal 181kcal 2%
Vitamin D 0µg 0.3µg 2%
Vitamin E 0.15mg 0.4mg 2%
Sodium 15mg 70mg 2%
Phosphorus 100mg 85mg 2%
Vitamin C 2.8mg 0.9mg 2%
Potassium 263mg 211mg 2%
Vitamin B1 0.026mg 0.04mg 1%
Vitamin B6 0.033mg 0.02mg 1%
Vitamin K 0.1µg 0.7µg 1%
Folate 16µg 11µg 1%
Vitamin D 0IU 10IU 1%
Carbs 5.54g 7g 0%
Net carbs 3.34g 7g N/A
Sugar 3.34g 0.3g 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%

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
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more FatsFats +69.1%
Contains more ProteinProtein +205.7%
Contains more CarbsCarbs +26.4%
Contains more OtherOther +26.8%
~equal in Water ~71g

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
65% 31% 4%
Saturated fat: Sat. Fat 8.7 g
Monounsaturated fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains less Sat. FatSaturated fat -58.8%
Contains more Mono. FatMonounsaturated fat +304.3%
Contains more Poly. FatPolyunsaturated fat +91.6%

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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. 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.