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  6. Feta vs. Coconut milk

Feta vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between feta and coconut milk?

  • Feta is richer in vitamin B12, vitamin B2, calcium, phosphorus, and vitamin B6, while coconut milk is higher in manganese and copper.
  • Feta's daily need coverage for vitamin B12 is 70% higher.
  • Coconut milk is lower in cholesterol.
  • Coconut milk has a higher glycemic index (97) than feta (27).

We used Cheese, feta and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this comparison.

Infographic

Feta vs Coconut milk 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.
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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%
Contains more CalciumCalcium +2981.3%
Contains more ZincZinc +329.9%
Contains more PhosphorusPhosphorus +237%
Contains more SeleniumSelenium +141.9%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +324.2%
Contains more IronIron +152.3%
Contains more CopperCopper +731.3%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +3171.4%

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.
Feta
Feta
12
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +492.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin B5Vitamin B5 +428.4%
Contains more Vitamin B6Vitamin B6 +1184.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +100%
Contains more CholineCholine +81.2%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Feta Coconut milk DV% diff.
Vitamin B12 1.69µg 0µg 70%
Vitamin B2 0.844mg 0mg 65%
Calcium 493mg 16mg 48%
Manganese 0.028mg 0.916mg 39%
Sodium 917mg 15mg 39%
Phosphorus 337mg 100mg 34%
Vitamin B6 0.424mg 0.033mg 30%
Cholesterol 89mg 0mg 30%
Saturated fat 14.946g 21.14g 28%
Copper 0.032mg 0.266mg 26%
Protein 14.21g 2.29g 24%
Zinc 2.88mg 0.67mg 20%
Selenium 15µg 6.2µg 16%
Vitamin B5 0.967mg 0.183mg 16%
Vitamin A 125µg 0µg 14%
Iron 0.65mg 1.64mg 12%
Vitamin B1 0.154mg 0.026mg 11%
Fiber 0g 2.2g 9%
Monounsaturated fat 4.623g 1.014g 9%
Potassium 62mg 263mg 6%
Magnesium 19mg 37mg 4%
Fats 21.28g 23.84g 4%
Folate 32µg 16µg 4%
Vitamin C 0mg 2.8mg 3%
Polyunsaturated fat 0.591g 0.261g 2%
Calories 264kcal 230kcal 2%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B3 0.991mg 0.76mg 1%
Vitamin K 1.8µg 0.1µg 1%
Choline 15.4mg 8.5mg 1%
Carbs 4.09g 5.54g 0%
Net carbs 4.09g 3.34g N/A
Sugar 4.09g 3.34g N/A
Vitamin E 0.18mg 0.15mg 0%
Tryptophan 0.2mg 0.027mg 0%
Threonine 0.637mg 0.083mg 0%
Isoleucine 0.803mg 0.09mg 0%
Leucine 1.395mg 0.17mg 0%
Lysine 1.219mg 0.101mg 0%
Methionine 0.368mg 0.043mg 0%
Phenylalanine 0.675mg 0.116mg 0%
Valine 1.065mg 0.139mg 0%
Histidine 0.397mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +520.5%
Contains more OtherOther +632.4%
Contains more FatsFats +12%
Contains more CarbsCarbs +35.5%
Contains more WaterWater +22.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
3
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -29.3%
Contains more Mono. FatMonounsaturated fat +355.9%
Contains more Poly. FatPolyunsaturated fat +126.4%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.