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  6. Cream cheese vs. Coconut

Cream cheese vs. Coconut — In-Depth Nutrition Comparison

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Differences between Cream cheese and Coconut

  • Cream cheese has more Vitamin A RAE, Vitamin B2, and Vitamin B12, while Coconut has more Manganese, Copper, Fiber, and Iron.
  • Coconut's daily need coverage for Manganese is 65% higher.
  • The amount of Cholesterol in Coconut is lower.

The food types used in this comparison are Cheese, cream and Nuts, coconut meat, raw.

Infographic

Cream cheese vs Coconut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cream cheese
Cream cheese
1
:
9
Coconut
Coconut
Contains more Calcium +592.9%
Contains more Iron +2109.1%
Contains more Magnesium +255.6%
Contains more Potassium +169.7%
Contains less Sodium -93.6%
Contains more Zinc +120%
Contains more Copper +2316.7%
Contains more Manganese +13536.4%
Contains more Selenium +17.4%
Equal in Phosphorus - 113
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +592.9%
Contains more Iron +2109.1%
Contains more Magnesium +255.6%
Contains more Potassium +169.7%
Contains less Sodium -93.6%
Contains more Zinc +120%
Contains more Copper +2316.7%
Contains more Manganese +13536.4%
Contains more Selenium +17.4%
Equal in Phosphorus - 113

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cream cheese
Cream cheese
7
:
4
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B2 +1050%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +187%
Contains more Vitamin B3 +493.4%
Contains more Folate +188.9%
Equal in Vitamin B6 - 0.054
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B2 +1050%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +950%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +187%
Contains more Vitamin B3 +493.4%
Contains more Folate +188.9%
Equal in Vitamin B6 - 0.054

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream cheese
Cream cheese
4
:
1
Coconut
Coconut
Contains more Protein +84.7%
Contains more Water +12%
Contains more Other +32.3%
Contains more Carbs +175.9%
Equal in Fats - 33.49
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +84.7%
Contains more Water +12%
Contains more Other +32.3%
Contains more Carbs +175.9%
Equal in Fats - 33.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream cheese
Cream cheese
3
:
0
Coconut
Coconut
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +525.1%
Contains more Polyunsaturated fat +305.2%
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +525.1%
Contains more Polyunsaturated fat +305.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream cheese Coconut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream cheese Coconut Opinion
Net carbs 5.52g 6.23g Coconut
Protein 6.15g 3.33g Cream cheese
Fats 34.44g 33.49g Cream cheese
Carbs 5.52g 15.23g Coconut
Calories 350kcal 354kcal Coconut
Starch 0.35g Cream cheese
Sugar 3.76g 6.23g Cream cheese
Fiber 0g 9g Coconut
Calcium 97mg 14mg Cream cheese
Iron 0.11mg 2.43mg Coconut
Magnesium 9mg 32mg Coconut
Phosphorus 107mg 113mg Coconut
Potassium 132mg 356mg Coconut
Sodium 314mg 20mg Coconut
Zinc 0.5mg 1.1mg Coconut
Copper 0.018mg 0.435mg Coconut
Manganese 0.011mg 1.5mg Coconut
Selenium 8.6µg 10.1µg Coconut
Vitamin A 1111IU 0IU Cream cheese
Vitamin A RAE 308µg 0µg Cream cheese
Vitamin E 0.86mg 0.24mg Cream cheese
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.023mg 0.066mg Coconut
Vitamin B2 0.23mg 0.02mg Cream cheese
Vitamin B3 0.091mg 0.54mg Coconut
Vitamin B5 0.517mg 0.3mg Cream cheese
Vitamin B6 0.056mg 0.054mg Cream cheese
Folate 9µg 26µg Coconut
Vitamin B12 0.22µg 0µg Cream cheese
Vitamin K 2.1µg 0.2µg Cream cheese
Tryptophan 0.069mg 0.039mg Cream cheese
Threonine 0.233mg 0.121mg Cream cheese
Isoleucine 0.324mg 0.131mg Cream cheese
Leucine 0.657mg 0.247mg Cream cheese
Lysine 0.567mg 0.147mg Cream cheese
Methionine 0.191mg 0.062mg Cream cheese
Phenylalanine 0.291mg 0.169mg Cream cheese
Valine 0.395mg 0.202mg Cream cheese
Histidine 0.175mg 0.077mg Cream cheese
Cholesterol 101mg 0mg Coconut
Saturated Fat 20.213g 29.698g Cream cheese
Omega-3 - EPA 0.01g 0g Cream cheese
Omega-3 - DPA 0.02g 0g Cream cheese
Monounsaturated Fat 8.907g 1.425g Cream cheese
Polyunsaturated fat 1.483g 0.366g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Cream cheese
8%
Coconut
Minerals Daily Need Coverage Score
21%
Cream cheese
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 2.47g)
Which food is lower in Saturated Fat?
Cream cheese
Cream cheese is lower in Saturated Fat (difference - 9.485g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 294mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 101mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.