Coconut Milk vs. Feta Cheese
Nutrition comparison of Coconut Milk and Feta 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
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and feta cheese:
- Both feta cheese and coconut milk are high in calcium.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and coconut milk has 88% less calories than feta cheese - feta cheese has 265 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much heavier in carbs and lighter in fat compared to feta cheese per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Feta Cheese | |
|---|---|---|
| Protein | 3% | 21% |
| Carbohydrates | 37% | 6% |
| Fat | 60% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Both feta cheese and coconut milk are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
sugar
Feta cheese has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Feta cheese is an excellent source of protein and it has 66 times more protein than coconut milk - feta cheese has 14.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and coconut milk has 84% less saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
cholesterol
Coconut milk has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has 98% more Vitamin A than coconut milk - feta cheese has 125ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has 163% more Vitamin D than feta cheese - feta cheese has 16iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Feta cheese and coconut milk contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Feta cheese and coconut milk contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut milk and feta cheese contain significant amounts of Vitamin B12.
| Coconut Milk | Feta Cheese | |
|---|---|---|
| Thiamin | ~ | 0.154 MG |
| Riboflavin | ~ | 0.844 MG |
| Niacin | ~ | 0.991 MG |
| Pantothenic acid | ~ | 0.967 MG |
| Vitamin B6 | ~ | 0.424 MG |
| Folate | ~ | 32 UG |
| Vitamin B12 | 1.25 UG | 1.69 UG |
Minerals
calcium
Both feta cheese and coconut milk are high in calcium. Feta cheese has 162% more calcium than coconut milk - feta cheese has 493mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Feta cheese and coconut milk contain similar amounts of iron - feta cheese has 0.65mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Feta cheese has 226% more potassium than coconut milk - feta cheese has 62mg 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 Feta Cheese (Cheese, feta) .
Coconut Milk g
()
|
Daily Values (%) |
Feta Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does feta cheese or coconut milk contain more calories in 100 grams?Feta cheese is high in calories and coconut milk has 90% less calories than feta cheese - feta cheese has 265 calories in 100g and coconut milk has 31 calories.
Does feta cheese or coconut milk have more carbohydrates?
By weight, both feta cheese and coconut milk are low in carbohydrates - feta cheese has 3.9g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does feta cheese or coconut milk contain more calcium?
Both feta cheese and coconut milk are high in calcium. Feta cheese has 160% more calcium than coconut milk - feta cheese has 493mg of calcium in 100 grams and coconut milk has 188mg of calcium.