Coconut Milk vs. Cheese
Nutrition comparison of Coconut Milk and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and cheese:
- Both cheese and coconut milk are high in calcium.
- Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cheese is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and coconut milk has 92% less calories than cheese - cheese has 384 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in protein, much heavier in carbs and lighter in fat compared to cheese per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Cheese | |
|---|---|---|
| Protein | 3% | 25% |
| Carbohydrates | 37% | ~ |
| Fat | 60% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and coconut milk are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
sugar
Cheese has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 111 times more protein than coconut milk - cheese has 23.5g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Cheese is high in saturated fat and coconut milk has 87% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
cholesterol
Coconut milk has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has 176% more Vitamin A than coconut milk - cheese has 174ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has 100% more Vitamin D than cheese - cheese has 21iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Cheese and coconut milk contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Cheese and coconut milk contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut milk and cheese contain significant amounts of Vitamin B12.
| Coconut Milk | Cheese | |
|---|---|---|
| Thiamin | ~ | 0.023 MG |
| Riboflavin | ~ | 0.318 MG |
| Niacin | ~ | 0.114 MG |
| Pantothenic acid | ~ | 0.249 MG |
| Vitamin B6 | ~ | 0.061 MG |
| Folate | ~ | 13 UG |
| Vitamin B12 | 1.25 UG | 1.23 UG |
Minerals
calcium
Both cheese and coconut milk are high in calcium. Cheese has 251% more calcium than coconut milk - cheese has 659mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Cheese and coconut milk contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Cheese has 347% more potassium than coconut milk - cheese has 85mg of potassium per 100 grams and coconut milk has 19mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Cheese (Cheese, Mexican blend) .
Coconut Milk g
()
|
Daily Values (%) |
Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cheese or coconut milk contain more calories in 100 grams?Cheese is high in calories and coconut milk has 90% less calories than cheese - cheese has 384 calories in 100g and coconut milk has 31 calories.
Does cheese or coconut milk have more carbohydrates?
By weight, both cheese and coconut milk are low in carbohydrates - cheese has 0.13g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does cheese or coconut milk contain more calcium?
Both cheese and coconut milk are high in calcium. Cheese has 250% more calcium than coconut milk - cheese has 659mg of calcium in 100 grams and coconut milk has 188mg of calcium.