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Roquefort vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between Roquefort and Coconut

  • Roquefort has more Calcium, Vitamin B2, Phosphorus, and Vitamin A RAE, however, Coconut is higher in Manganese, Copper, and Fiber.
  • Roquefort covers your daily need of Sodium 78% more than Coconut.
  • Coconut has less Cholesterol.

These are the specific foods used in this comparison Cheese, roquefort and Nuts, coconut meat, raw.

Infographic

Roquefort 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.
Contains more Calcium +4628.6%
Contains more Phosphorus +246.9%
Contains more Zinc +89.1%
Contains more Selenium +43.6%
Contains more Iron +333.9%
Contains more Potassium +291.2%
Contains less Sodium -98.9%
Contains more Copper +1179.4%
Contains more Manganese +4900%
Equal in Magnesium - 32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 199% 22% 22% 169% 9% 236% 57% 12% 4% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +4628.6%
Contains more Phosphorus +246.9%
Contains more Zinc +89.1%
Contains more Selenium +43.6%
Contains more Iron +333.9%
Contains more Potassium +291.2%
Contains less Sodium -98.9%
Contains more Copper +1179.4%
Contains more Manganese +4900%
Equal in Magnesium - 32

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +2830%
Contains more Vitamin B3 +35.9%
Contains more Vitamin B5 +477%
Contains more Vitamin B6 +129.6%
Contains more Folate +88.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +65%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 0% 0% 0% 10% 136% 14% 104% 29% 37% 80% 0%
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 B2 +2830%
Contains more Vitamin B3 +35.9%
Contains more Vitamin B5 +477%
Contains more Vitamin B6 +129.6%
Contains more Folate +88.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +65%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +546.8%
Contains more Other +570.8%
Contains more Carbs +661.5%
Contains more Water +19.3%
Equal in Fats - 33.49
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
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 +546.8%
Contains more Other +570.8%
Contains more Carbs +661.5%
Contains more Water +19.3%
Equal in Fats - 33.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +494.7%
Contains more Polyunsaturated fat +260.7%
66% 29% 5%
Saturated Fat: 19.263 g
Monounsaturated Fat: 8.474 g
Polyunsaturated fat: 1.32 g
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +494.7%
Contains more Polyunsaturated fat +260.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roquefort 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roquefort Coconut Opinion
Net carbs 2g 6.23g Coconut
Protein 21.54g 3.33g Roquefort
Fats 30.64g 33.49g Coconut
Carbs 2g 15.23g Coconut
Calories 369kcal 354kcal Roquefort
Sugar 6.23g Roquefort
Fiber 0g 9g Coconut
Calcium 662mg 14mg Roquefort
Iron 0.56mg 2.43mg Coconut
Magnesium 30mg 32mg Coconut
Phosphorus 392mg 113mg Roquefort
Potassium 91mg 356mg Coconut
Sodium 1809mg 20mg Coconut
Zinc 2.08mg 1.1mg Roquefort
Copper 0.034mg 0.435mg Coconut
Manganese 0.03mg 1.5mg Coconut
Selenium 14.5µg 10.1µg Roquefort
Vitamin A 1047IU 0IU Roquefort
Vitamin A RAE 294µg 0µg Roquefort
Vitamin E 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.04mg 0.066mg Coconut
Vitamin B2 0.586mg 0.02mg Roquefort
Vitamin B3 0.734mg 0.54mg Roquefort
Vitamin B5 1.731mg 0.3mg Roquefort
Vitamin B6 0.124mg 0.054mg Roquefort
Folate 49µg 26µg Roquefort
Vitamin B12 0.64µg 0µg Roquefort
Vitamin K 0.2µg Coconut
Tryptophan 0.303mg 0.039mg Roquefort
Threonine 0.965mg 0.121mg Roquefort
Isoleucine 1.217mg 0.131mg Roquefort
Leucine 2.114mg 0.247mg Roquefort
Lysine 1.848mg 0.147mg Roquefort
Methionine 0.558mg 0.062mg Roquefort
Phenylalanine 1.023mg 0.169mg Roquefort
Valine 1.614mg 0.202mg Roquefort
Histidine 0.602mg 0.077mg Roquefort
Cholesterol 90mg 0mg Coconut
Saturated Fat 19.263g 29.698g Roquefort
Monounsaturated Fat 8.474g 1.425g Roquefort
Polyunsaturated fat 1.32g 0.366g Roquefort

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roquefort 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
39%
Roquefort
8%
Coconut
Minerals Daily Need Coverage Score
80%
Roquefort
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Roquefort
Roquefort is lower in Saturated Fat (difference - 10.435g)
Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1789mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 90mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $1)
Which food is richer in minerals?
?
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.
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.