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  6. American cheese vs. Coconut

American cheese vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between American cheese and coconut?

  • American cheese is higher in calcium, phosphorus, and vitamin B12, yet coconut is higher in manganese, copper, fiber, and iron.
  • American cheese's daily need coverage for calcium is 103% more.
  • The amount of cholesterol in coconut is lower.
  • The glycemic index of American cheese is lower.

We used Cheese, pasteurized process, American, without added vitamin D and Nuts, coconut meat, raw types in this article.

Infographic

American 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +7364.3%
Contains more ZincZinc +126.4%
Contains more PhosphorusPhosphorus +467.3%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +169.7%
Contains more IronIron +285.7%
Contains more CopperCopper +845.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +3558.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1070%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more CholineCholine +199.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B3Vitamin B3 +610.5%
Contains more FolateFolate +225%
~equal in Vitamin B6 ~0.054mg

All nutrients comparison - raw data values

Nutrient American cheese Coconut DV% diff.
Calcium 1045mg 14mg 103%
Phosphorus 641mg 113mg 75%
Sodium 1671mg 20mg 72%
Vitamin B12 1.5µg 0µg 63%
Manganese 0.041mg 1.5mg 63%
Saturated fat 18.057g 29.698g 53%
Copper 0.046mg 0.435mg 43%
Fiber 0g 9g 36%
Cholesterol 100mg 0mg 33%
Protein 18.13g 3.33g 30%
Vitamin A 250µg 0µg 28%
Iron 0.63mg 2.43mg 23%
Selenium 20.2µg 10.1µg 18%
Monounsaturated fat 8.236g 1.425g 17%
Vitamin B2 0.234mg 0.02mg 16%
Zinc 2.49mg 1.1mg 13%
Potassium 132mg 356mg 7%
Polyunsaturated fat 1.286g 0.366g 6%
Folate 8µg 26µg 5%
Carbs 3.7g 15.23g 4%
Vitamin E 0.8mg 0.24mg 4%
Vitamin C 0mg 3.3mg 4%
Choline 36.2mg 12.1mg 4%
Vitamin B1 0.015mg 0.066mg 4%
Fats 31.79g 33.49g 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.076mg 0.54mg 3%
Vitamin D 23IU 0IU 3%
Vitamin B5 0.403mg 0.3mg 2%
Vitamin K 2.6µg 0.2µg 2%
Magnesium 26mg 32mg 1%
Calories 371kcal 354kcal 1%
Net carbs 3.7g 6.23g N/A
Sugar 2.26g 6.23g N/A
Vitamin B6 0.054mg 0.054mg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.039mg 0%
Threonine 0.772mg 0.121mg 0%
Isoleucine 0.938mg 0.131mg 0%
Leucine 1.716mg 0.247mg 0%
Lysine 1.516mg 0.147mg 0%
Methionine 0.475mg 0.062mg 0%
Phenylalanine 0.939mg 0.169mg 0%
Valine 1.187mg 0.202mg 0%
Histidine 0.546mg 0.077mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 ProteinProtein +444.4%
Contains more OtherOther +605.2%
Contains more CarbsCarbs +311.6%
Contains more WaterWater +18.6%
~equal in Fats ~33.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -39.2%
Contains more Mono. FatMonounsaturated fat +478%
Contains more Poly. FatPolyunsaturated fat +251.4%

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.