Coconut Milk vs. Cottage Cheese
Nutrition comparison of Coconut Milk and Cottage 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
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and cottage cheese:
- Both cottage cheese and coconut milk are high in calcium.
- Coconut milk has 68% less calories than cottage cheese.
- Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Cottage cheese is a great source of protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk has 68% less calories than cottage cheese - cottage cheese has 98 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 heavier in fat compared to cottage cheese per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Cottage Cheese | |
|---|---|---|
| Protein | 3% | 46% |
| Carbohydrates | 37% | 14% |
| Fat | 60% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and coconut milk are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in cottage cheese and coconut milk are both made of 100% sugar.
sugar
Cottage cheese and coconut milk contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 51 times more protein than coconut milk - cottage cheese has 11.1g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Cottage cheese and coconut milk contain similar amounts of saturated fat - cottage cheese has 1.7g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
cholesterol
Coconut milk has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Coconut milk has 70% more Vitamin A than cottage cheese - cottage cheese has 37ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has 13 times more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Cottage cheese and coconut milk contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Cottage Cheese | |
|---|---|---|
| Thiamin | ~ | 0.027 MG |
| Riboflavin | ~ | 0.163 MG |
| Niacin | ~ | 0.099 MG |
| Pantothenic acid | ~ | 0.557 MG |
| Vitamin B6 | ~ | 0.046 MG |
| Folate | ~ | 12 UG |
| Vitamin B12 | 1.25 UG | 0.43 UG |
Minerals
calcium
Both cottage cheese and coconut milk are high in calcium. Coconut milk has 127% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Cottage cheese and coconut milk contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Cottage cheese has 447% more potassium than coconut milk - cottage cheese has 104mg 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 Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Coconut Milk g
()
|
Daily Values (%) |
Cottage 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 % |
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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 % |
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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 cottage cheese or coconut milk contain more calories in 100 grams?Coconut milk has 70% less calories than cottage cheese - cottage cheese has 98 calories in 100g and coconut milk has 31 calories.
Is cottage cheese or coconut milk better for protein?
Cottage cheese is a great source of protein and it has 51 times more protein than coconut milk - cottage cheese has 11.1g of protein per 100 grams and coconut milk has 0.21g of protein.
Does cottage cheese or coconut milk have more carbohydrates?
By weight, both cottage cheese and coconut milk are low in carbohydrates - cottage cheese has 3.4g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in cottage cheese and coconut milk are both made of 100% sugar.
Does cottage cheese or coconut milk contain more calcium?
Both cottage cheese and coconut milk are high in calcium. Coconut milk has 130% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and coconut milk has 188mg of calcium.