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

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A recap on the differences between coconut milk and sour cream

Coconut milk is higher in copper, iron, and fats, yet sour cream is higher in vitamin B2, vitamin A, calcium, vitamin B12, and protein.
Coconut milk covers your daily saturated fat needs 62% more than sour cream.
Coconut milk contains 27 times more iron than sour cream. While coconut milk contains 1.64mg of iron, sour cream contains only 0.06mg.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coconut milk

Sour cream

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coconut milk

Sour cream

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 DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+166.7%
Contains more Vitamin B1Vitamin B1	+53.8%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+600%

All nutrients comparison - raw data values

Nutrient			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%
Calcium	16mg	141mg	13%
Vitamin A	0µg	119µg	13%
Vitamin B12	0µg	0.3µg	13%
Cholesterol	0mg	35mg	12%
Protein	2.29g	7g	9%
Fiber	2.2g	0g	9%
Monounsaturated fat	1.014g	4.1g	8%
Magnesium	37mg	11mg	6%
Zinc	0.67mg	0.27mg	4%
Selenium	6.2µg	4.1µg	4%
Vitamin B3	0.76mg	0.07mg	4%
Vitamin B5	0.183mg		4%
Calories	230kcal	181kcal	2%
Vitamin C	2.8mg	0.9mg	2%
Vitamin D	0µg	0.3µg	2%
Potassium	263mg	211mg	2%
Phosphorus	100mg	85mg	2%
Sodium	15mg	70mg	2%
Vitamin E	0.15mg	0.4mg	2%
Choline	8.5mg	19.2mg	2%
Polyunsaturated fat	0.261g	0.5g	2%
Vitamin D*	0 IU	10 IU	1%
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%
Protein per 100 calories	1g	3.9g	N/A
Calories per 10 g protein	1004kcal	259kcal	N/A
Weight per 100 calories	43g	55g	N/A
Unsaturated / Saturated Fat ratio	0.06	0.53	N/A
Net carbs	3.34g	7g	N/A
Carbs	5.54g	7g	0%
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%