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Coconut vs. Cheddar Cheese — In-Depth Nutrition Comparison

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Summary of differences between Coconut and Cheddar Cheese

  • Coconut has more Manganese, Copper, and Fiber, however, Cheddar Cheese is higher in Calcium, Phosphorus, Vitamin B12, Vitamin A RAE, and Selenium.
  • Cheddar Cheese covers your daily need of Calcium 70% more than Coconut.
  • Cheddar Cheese has less Saturated Fat.

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

Infographic

Coconut vs Cheddar Cheese 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 Iron +1635.7%
Contains more Magnesium +18.5%
Contains more Potassium +368.4%
Contains less Sodium -96.9%
Contains more Copper +1350%
Contains more Manganese +5455.6%
Contains more Calcium +4971.4%
Contains more Phosphorus +302.7%
Contains more Zinc +230.9%
Contains more Selenium +182.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +1635.7%
Contains more Magnesium +18.5%
Contains more Potassium +368.4%
Contains less Sodium -96.9%
Contains more Copper +1350%
Contains more Manganese +5455.6%
Contains more Calcium +4971.4%
Contains more Phosphorus +302.7%
Contains more Zinc +230.9%
Contains more Selenium +182.2%

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 C +∞%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B3 +815.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +195.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +2040%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B6 +22.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Equal in Folate - 27
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B3 +815.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +195.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +2040%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B6 +22.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +392.9%
Contains more Water +26.9%
Contains more Protein +586.8%
Contains more Other +286.5%
Equal in Fats - 33.31
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Carbs +392.9%
Contains more Water +26.9%
Contains more Protein +586.8%
Contains more Other +286.5%
Equal in Fats - 33.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.5%
Contains more Monounsaturated Fat +548.8%
Contains more Polyunsaturated fat +288.3%
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -36.5%
Contains more Monounsaturated Fat +548.8%
Contains more Polyunsaturated fat +288.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Cheddar Cheese Opinion
Net carbs 6.23g 3.09g Coconut
Protein 3.33g 22.87g Cheddar Cheese
Fats 33.49g 33.31g Coconut
Carbs 15.23g 3.09g Coconut
Calories 354kcal 404kcal Cheddar Cheese
Sugar 6.23g 0.48g Cheddar Cheese
Fiber 9g 0g Coconut
Calcium 14mg 710mg Cheddar Cheese
Iron 2.43mg 0.14mg Coconut
Magnesium 32mg 27mg Coconut
Phosphorus 113mg 455mg Cheddar Cheese
Potassium 356mg 76mg Coconut
Sodium 20mg 653mg Coconut
Zinc 1.1mg 3.64mg Cheddar Cheese
Copper 0.435mg 0.03mg Coconut
Manganese 1.5mg 0.027mg Coconut
Selenium 10.1µg 28.5µg Cheddar Cheese
Vitamin A 0IU 1242IU Cheddar Cheese
Vitamin A RAE 0µg 330µg Cheddar Cheese
Vitamin E 0.24mg 0.71mg Cheddar Cheese
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.029mg Coconut
Vitamin B2 0.02mg 0.428mg Cheddar Cheese
Vitamin B3 0.54mg 0.059mg Coconut
Vitamin B5 0.3mg 0.41mg Cheddar Cheese
Vitamin B6 0.054mg 0.066mg Cheddar Cheese
Folate 26µg 27µg Cheddar Cheese
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 0.2µg 2.4µg Cheddar Cheese
Tryptophan 0.039mg 0.547mg Cheddar Cheese
Threonine 0.121mg 1.044mg Cheddar Cheese
Isoleucine 0.131mg 1.206mg Cheddar Cheese
Leucine 0.247mg 1.939mg Cheddar Cheese
Lysine 0.147mg 1.025mg Cheddar Cheese
Methionine 0.062mg 0.547mg Cheddar Cheese
Phenylalanine 0.169mg 1.074mg Cheddar Cheese
Valine 0.202mg 1.404mg Cheddar Cheese
Histidine 0.077mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Coconut
Trans Fat 0.917g Coconut
Saturated Fat 29.698g 18.867g Cheddar Cheese
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 1.425g 9.246g Cheddar Cheese
Polyunsaturated fat 0.366g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Cheddar Cheese
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
8%
Coconut
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
63%
Coconut
79%
Cheddar Cheese

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 633mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 5.75g)
Which food is lower in Saturated Fat?
Cheddar Cheese
Cheddar Cheese is lower in Saturated Fat (difference - 10.831g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 59)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins
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.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.