Kefir vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between kefir and coconut milk?

Kefir is richer in vitamin B12, calcium, vitamin A, vitamin B2, and vitamin D, while coconut milk is higher in manganese, copper, iron, and fiber.
Coconut milk's daily need coverage for saturated fat is 102% higher.
Kefir is lower in saturated fat.
Coconut milk has a higher glycemic index (97) than kefir (36).

We used Kefir, lowfat, plain, LIFEWAY and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this comparison.

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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.

Kefir

Coconut milk

Contains more CalciumCalcium

+712.5%

Contains more MagnesiumMagnesium	+208.3%
Contains more PotassiumPotassium	+60.4%
Contains more IronIron	+4000%
Contains more CopperCopper	+2855.6%
Contains more ZincZinc	+45.7%
Contains less SodiumSodium	-62.5%
Contains more ManganeseManganese	+18220%
Contains more SeleniumSelenium	+72.2%

~equal in Phosphorus ~100mg

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.

Kefir

Coconut milk

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+15.4%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B5Vitamin B5	+110.4%
Contains more Vitamin B6Vitamin B6	+75.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+78.8%

Contains more Vitamin CVitamin C	+1300%
Contains more Vitamin EVitamin E	+650%
Contains more Vitamin B3Vitamin B3	+406.7%
Contains more FolateFolate	+23.1%

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.658g	21.14g	93%
Manganese	0.005mg	0.916mg	40%
Fats	0.93g	23.84g	35%
Copper	0.009mg	0.266mg	29%
Iron	0.04mg	1.64mg	20%
Vitamin A	171µg	0µg	19%
Vitamin B12	0.29µg	0µg	12%
Calcium	130mg	16mg	11%
Vitamin B2	0.135mg	0mg	10%
Fiber	0g	2.2g	9%
Calories	41kcal	230kcal	9%
Magnesium	12mg	37mg	6%
Vitamin D	41IU	0IU	5%
Vitamin D	1µg	0µg	5%
Selenium	3.6µg	6.2µg	5%
Vitamin B5	0.385mg	0.183mg	4%
Vitamin B3	0.15mg	0.76mg	4%
Potassium	164mg	263mg	3%
Vitamin C	0.2mg	2.8mg	3%
Protein	3.79g	2.29g	3%
Zinc	0.46mg	0.67mg	2%
Monounsaturated fat	0.31g	1.014g	2%
Cholesterol	5mg	0mg	2%
Vitamin B6	0.058mg	0.033mg	2%
Polyunsaturated fat	0.053g	0.261g	1%
Choline	15.2mg	8.5mg	1%
Folate	13µg	16µg	1%
Vitamin E	0.02mg	0.15mg	1%
Sodium	40mg	15mg	1%
Phosphorus	105mg	100mg	1%
Net carbs	4.48g	3.34g	N/A
Carbs	4.48g	5.54g	0%
Sugar	4.61g	3.34g	N/A
Vitamin B1	0.03mg	0.026mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.037g		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%
Omega-3 - ALA	0.006g		N/A
Omega-3 - DPA	0.001g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.002g		N/A
Omega-6 - Linoleic acid	0.029g		N/A