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  6. Gouda cheese vs. Coconut milk

Gouda cheese vs. Coconut milk — In-Depth Nutrition Comparison

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How are Gouda cheese and Coconut milk different?

  • Gouda cheese is higher in Calcium, Vitamin B12, Phosphorus, Zinc, Vitamin B2, and Vitamin A RAE, however, Coconut milk is richer in Manganese, and Copper.
  • Daily need coverage for Calcium from Gouda cheese is 68% higher.
  • Coconut milk has less Cholesterol.

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

Infographic

Gouda cheese 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.
Gouda cheese
Gouda cheese
4
:
6
Coconut milk
Coconut milk
Contains more Calcium +4275%
Contains more Phosphorus +446%
Contains more Zinc +482.1%
Contains more Selenium +133.9%
Contains more Iron +583.3%
Contains more Magnesium +27.6%
Contains more Potassium +117.4%
Contains less Sodium -98.2%
Contains more Copper +638.9%
Contains more Manganese +8227.3%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +4275%
Contains more Phosphorus +446%
Contains more Zinc +482.1%
Contains more Selenium +133.9%
Contains more Iron +583.3%
Contains more Magnesium +27.6%
Contains more Potassium +117.4%
Contains less Sodium -98.2%
Contains more Copper +638.9%
Contains more Manganese +8227.3%

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.
Gouda cheese
Gouda cheese
10
:
2
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +142.4%
Contains more Folate +31.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1106.3%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +60%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +85.8%
Contains more Vitamin B6 +142.4%
Contains more Folate +31.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1106.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
2
Coconut milk
Coconut milk
Contains more Protein +989.1%
Contains more Fats +15.1%
Contains more Other +454.9%
Contains more Carbs +149.5%
Contains more Water +63.1%
Gouda cheese
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
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
Contains more Protein +989.1%
Contains more Fats +15.1%
Contains more Other +454.9%
Contains more Carbs +149.5%
Contains more Water +63.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
3
:
0
Coconut milk
Coconut milk
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +664%
Contains more Polyunsaturated fat +151.7%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +664%
Contains more Polyunsaturated fat +151.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Coconut milk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Coconut milk Opinion
Net carbs 2.22g 3.34g Coconut milk
Protein 24.94g 2.29g Gouda cheese
Fats 27.44g 23.84g Gouda cheese
Carbs 2.22g 5.54g Coconut milk
Calories 356kcal 230kcal Gouda cheese
Sugar 2.22g 3.34g Gouda cheese
Fiber 0g 2.2g Coconut milk
Calcium 700mg 16mg Gouda cheese
Iron 0.24mg 1.64mg Coconut milk
Magnesium 29mg 37mg Coconut milk
Phosphorus 546mg 100mg Gouda cheese
Potassium 121mg 263mg Coconut milk
Sodium 819mg 15mg Coconut milk
Zinc 3.9mg 0.67mg Gouda cheese
Copper 0.036mg 0.266mg Coconut milk
Manganese 0.011mg 0.916mg Coconut milk
Selenium 14.5µg 6.2µg Gouda cheese
Vitamin A 563IU 0IU Gouda cheese
Vitamin A RAE 165µg 0µg Gouda cheese
Vitamin E 0.24mg 0.15mg Gouda cheese
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.03mg 0.026mg Gouda cheese
Vitamin B2 0.334mg 0mg Gouda cheese
Vitamin B3 0.063mg 0.76mg Coconut milk
Vitamin B5 0.34mg 0.183mg Gouda cheese
Vitamin B6 0.08mg 0.033mg Gouda cheese
Folate 21µg 16µg Gouda cheese
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg 0.1µg Gouda cheese
Tryptophan 0.352mg 0.027mg Gouda cheese
Threonine 0.93mg 0.083mg Gouda cheese
Isoleucine 1.306mg 0.09mg Gouda cheese
Leucine 2.564mg 0.17mg Gouda cheese
Lysine 2.654mg 0.101mg Gouda cheese
Methionine 0.719mg 0.043mg Gouda cheese
Phenylalanine 1.431mg 0.116mg Gouda cheese
Valine 1.806mg 0.139mg Gouda cheese
Histidine 1.032mg 0.053mg Gouda cheese
Cholesterol 114mg 0mg Coconut milk
Saturated Fat 17.614g 21.14g Gouda cheese
Monounsaturated Fat 7.747g 1.014g Gouda cheese
Polyunsaturated fat 0.657g 0.261g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Coconut milk
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
33%
Gouda cheese
5%
Coconut milk
Minerals Daily Need Coverage Score
79%
Gouda cheese
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Gouda cheese
Gouda cheese is lower in Saturated Fat (difference - 3.526g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 97)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $2)
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 804mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 114mg)
Which food is richer in minerals?
?
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.