Coconut Milk vs. Goat Cheese
Nutrition comparison of Coconut Milk and Goat 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
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and goat cheese:
- Both goat cheese and coconut milk are high in calcium.
- Goat cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Goat 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 Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and coconut milk has 91% less calories than goat cheese - goat cheese has 364 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 goat cheese per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Goat Cheese | |
|---|---|---|
| Protein | 3% | 24% |
| Carbohydrates | 37% | ~ |
| Fat | 60% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Both goat cheese and coconut milk are low in carbohydrates - goat cheese has 0.12g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in goat cheese and coconut milk are both made of 100% sugar.
sugar
Goat cheese and coconut milk contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Goat cheese is an excellent source of protein and it has 101 times more protein than coconut milk - goat cheese has 21.6g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and coconut milk has 90% less saturated fat than goat cheese - goat cheese has 20.6g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
cholesterol
Coconut milk has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has 546% more Vitamin A than coconut milk - goat cheese has 407ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has 91% more Vitamin D than goat cheese - goat cheese has 22iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Goat cheese and coconut milk contain similar amounts of Vitamin E - goat cheese has 0.26mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Goat cheese and coconut milk contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Goat cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Goat Cheese | |
|---|---|---|
| Thiamin | ~ | 0.072 MG |
| Riboflavin | ~ | 0.676 MG |
| Niacin | ~ | 1.148 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | ~ | 0.06 MG |
| Folate | ~ | 2 UG |
| Vitamin B12 | 1.25 UG | 0.22 UG |
Minerals
calcium
Both goat cheese and coconut milk are high in calcium. Goat cheese has 59% more calcium than coconut milk - goat cheese has 298mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Goat cheese has 440% more iron than coconut milk - goat cheese has 1.6mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Goat cheese has 732% more potassium than coconut milk - goat cheese has 158mg 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 Goat Cheese (Cheese, goat, semisoft type) .
Coconut Milk g
()
|
Daily Values (%) |
Goat 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 goat cheese or coconut milk contain more calories in 100 grams?Goat cheese is high in calories and coconut milk has 90% less calories than goat cheese - goat cheese has 364 calories in 100g and coconut milk has 31 calories.
Does goat cheese or coconut milk have more carbohydrates?
By weight, both goat cheese and coconut milk are low in carbohydrates - goat cheese has 0.12g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in goat cheese and coconut milk are both made of 100% sugar.
Does goat cheese or coconut milk contain more calcium?
Both goat cheese and coconut milk are high in calcium. Goat cheese has 60% more calcium than coconut milk - goat cheese has 298mg of calcium in 100 grams and coconut milk has 188mg of calcium.