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Coconut vs. Mozzarella — In-Depth Nutrition Comparison

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Differences between Coconut and Mozzarella

  • Coconut has more Copper, Fiber, and Iron, while Mozzarella has more Calcium, Phosphorus, Vitamin B12, Vitamin B2, and Zinc.
  • Coconut's daily need coverage for Saturated Fat is 94% higher.
  • The amount of Saturated Fat in Mozzarella is lower.

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

Infographic

Coconut vs Mozzarella infographic
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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 +872%
Contains more Magnesium +23.1%
Contains more Potassium +274.7%
Contains more Copper +1511.1%
Contains more Calcium +5121.4%
Contains more Phosphorus +363.7%
Contains less Sodium -20%
Contains more Zinc +184.5%
Contains more Selenium +55.4%
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 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Contains more Iron +872%
Contains more Magnesium +23.1%
Contains more Potassium +274.7%
Contains more Copper +1511.1%
Contains more Calcium +5121.4%
Contains more Phosphorus +363.7%
Contains less Sodium -20%
Contains more Zinc +184.5%
Contains more Selenium +55.4%

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 E +60%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230%
Contains more Vitamin B3 +350%
Contains more Folate +188.9%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1600%
Contains more Vitamin B6 +48.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +800%
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 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Contains more Vitamin E +60%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230%
Contains more Vitamin B3 +350%
Contains more Folate +188.9%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1600%
Contains more Vitamin B6 +48.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +95.8%
Contains more Carbs +391.3%
Contains more Protein +725.8%
Contains more Other +150%
Equal in Water - 49.9
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more Fats +95.8%
Contains more Carbs +391.3%
Contains more Protein +725.8%
Contains more Other +150%
Equal in Water - 49.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +239.9%
Contains more Polyunsaturated fat +39.1%
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +239.9%
Contains more Polyunsaturated fat +39.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Mozzarella Opinion
Net carbs 6.23g 3.1g Coconut
Protein 3.33g 27.5g Mozzarella
Fats 33.49g 17.1g Coconut
Carbs 15.23g 3.1g Coconut
Calories 354kcal 280kcal Coconut
Sugar 6.23g 1.23g Mozzarella
Fiber 9g 0g Coconut
Calcium 14mg 731mg Mozzarella
Iron 2.43mg 0.25mg Coconut
Magnesium 32mg 26mg Coconut
Phosphorus 113mg 524mg Mozzarella
Potassium 356mg 95mg Coconut
Sodium 20mg 16mg Mozzarella
Zinc 1.1mg 3.13mg Mozzarella
Copper 0.435mg 0.027mg Coconut
Manganese 1.5mg Coconut
Selenium 10.1µg 15.7µg Mozzarella
Vitamin A 0IU 517IU Mozzarella
Vitamin A RAE 0µg 137µg Mozzarella
Vitamin E 0.24mg 0.15mg Coconut
Vitamin D 0IU 13IU Mozzarella
Vitamin D 0µg 0.3µg Mozzarella
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.02mg Coconut
Vitamin B2 0.02mg 0.34mg Mozzarella
Vitamin B3 0.54mg 0.12mg Coconut
Vitamin B5 0.3mg Coconut
Vitamin B6 0.054mg 0.08mg Mozzarella
Folate 26µg 9µg Coconut
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 0.2µg 1.8µg Mozzarella
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Cholesterol 0mg 54mg Coconut
Saturated Fat 29.698g 10.867g Mozzarella
Monounsaturated Fat 1.425g 4.844g Mozzarella
Polyunsaturated fat 0.366g 0.509g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Mozzarella
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
23%
Mozzarella
Minerals Daily Need Coverage Score
63%
Coconut
66%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 5g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 18.831g)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 32)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 54mg)
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.