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  6. Sour cream vs. Coconut milk

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

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A recap on differences between Sour cream and Coconut milk

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

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

Infographic

Sour cream 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.
Sour cream
Sour cream
1
:
9
Coconut milk
Coconut milk
Contains more Calcium +781.3%
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%
Sour cream
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 3% 8% 37% 19% 10% 8% 4% 0% 23%
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 +781.3%
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%

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.
Sour cream
Sour cream
7
:
5
Coconut milk
Coconut milk
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%
Contains more Vitamin C +211.1%
Contains more Vitamin B3 +985.7%
Contains more Vitamin B6 +65%
Contains more Folate +45.5%
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%
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 +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%
Contains more Vitamin C +211.1%
Contains more Vitamin B3 +985.7%
Contains more Vitamin B6 +65%
Contains more Folate +45.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sour cream
Sour cream
4
:
1
Coconut milk
Coconut milk
Contains more Protein +205.7%
Contains more Carbs +26.4%
Contains more Other +26.8%
Contains more Fats +69.1%
Equal in Water - 67.62
Sour cream
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 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 +205.7%
Contains more Carbs +26.4%
Contains more Other +26.8%
Contains more Fats +69.1%
Equal in Water - 67.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sour cream
Sour cream
3
:
0
Coconut milk
Coconut milk
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +304.3%
Contains more Polyunsaturated fat +91.6%
Sour cream
65% 31% 4%
Saturated Fat: 8.7 g
Monounsaturated Fat: 4.1 g
Polyunsaturated fat: 0.5 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 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.
Sour cream Coconut milk
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 Sour cream Coconut milk Opinion
Net carbs 7g 3.34g Sour cream
Protein 7g 2.29g Sour cream
Fats 14.1g 23.84g Coconut milk
Carbs 7g 5.54g Sour cream
Calories 181kcal 230kcal Coconut milk
Sugar 0.3g 3.34g Sour cream
Fiber 0g 2.2g Coconut milk
Calcium 141mg 16mg Sour cream
Iron 0.06mg 1.64mg Coconut milk
Magnesium 11mg 37mg Coconut milk
Phosphorus 85mg 100mg Coconut milk
Potassium 211mg 263mg Coconut milk
Sodium 70mg 15mg Coconut milk
Zinc 0.27mg 0.67mg Coconut milk
Copper 0.01mg 0.266mg Coconut milk
Manganese 0.916mg Coconut milk
Selenium 4.1µg 6.2µg Coconut milk
Vitamin A 436IU 0IU Sour cream
Vitamin A RAE 119µg 0µg Sour cream
Vitamin E 0.4mg 0.15mg Sour cream
Vitamin D 10IU 0IU Sour cream
Vitamin D 0.3µg 0µg Sour cream
Vitamin C 0.9mg 2.8mg Coconut milk
Vitamin B1 0.04mg 0.026mg Sour cream
Vitamin B2 0.24mg 0mg Sour cream
Vitamin B3 0.07mg 0.76mg Coconut milk
Vitamin B5 0.183mg Coconut milk
Vitamin B6 0.02mg 0.033mg Coconut milk
Folate 11µg 16µg Coconut milk
Vitamin B12 0.3µg 0µg Sour cream
Vitamin K 0.7µg 0.1µg 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 35mg 0mg Coconut milk
Saturated Fat 8.7g 21.14g Sour cream
Monounsaturated Fat 4.1g 1.014g Sour cream
Polyunsaturated fat 0.5g 0.261g Sour cream

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sour cream 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
14%
Sour cream
5%
Coconut milk
Minerals Daily Need Coverage Score
15%
Sour cream
42%
Coconut milk

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. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/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.