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Babassu oil vs. Cheese — In-Depth Nutrition Comparison

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Summary of differences between babassu oil and cheese

  • Babassu oil has more vitamin E; however, cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2.
  • Babassu oil covers your daily need for saturated fat, 312% more than cheese.
  • Babassu oil has 27 times more vitamin E than cheese. While babassu oil has 19.1mg of vitamin E, cheese has only 0.71mg.
  • Cheese has less saturated fat.

These are the specific foods used in this comparison Oil, babassu and Cheese, cheddar.

Infographic

Babassu oil vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Cheese
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Cheese
11
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin EVitamin E +2590.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Cheese
4
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 FatsFats +200.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains more Mono. FatMonounsaturated fat +23.3%
Contains more Poly. FatPolyunsaturated fat +12.6%
Contains less Sat. FatSaturated fat -76.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Babassu oil Cheese DV% diff.
Saturated fat 81.2g 18.867g 283%
Vitamin E 19.1mg 0.71mg 123%
Fats 100g 33.31g 103%
Calcium 0mg 710mg 71%
Phosphorus 0mg 455mg 65%
Selenium 0µg 28.5µg 52%
Vitamin B12 0µg 1.1µg 46%
Protein 0g 22.87g 46%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Zinc 0mg 3.64mg 33%
Vitamin B2 0mg 0.428mg 33%
Sodium 0mg 653mg 28%
Calories 884kcal 404kcal 24%
Vitamin B5 0mg 0.41mg 8%
Folate 0µg 27µg 7%
Magnesium 0mg 27mg 6%
Monounsaturated fat 11.4g 9.246g 5%
Vitamin B6 0mg 0.066mg 5%
Vitamin D 24IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Copper 0.03mg 3%
Vitamin K 2.4µg 2%
Potassium 0mg 76mg 2%
Vitamin B1 0mg 0.029mg 2%
Iron 0mg 0.14mg 2%
Polyunsaturated fat 1.6g 1.421g 1%
Manganese 0.027mg 1%
Carbs 0g 3.09g 1%
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Vitamin B3 0mg 0.059mg 0%
Trans fat 0.917g N/A
Tryptophan 0mg 0.547mg 0%
Threonine 0mg 1.044mg 0%
Isoleucine 0mg 1.206mg 0%
Leucine 0mg 1.939mg 0%
Lysine 0mg 1.025mg 0%
Methionine 0mg 0.547mg 0%
Phenylalanine 0mg 1.074mg 0%
Valine 0mg 1.404mg 0%
Histidine 0mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Babassu oil Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
29%
Babassu oil
35%
Cheese
Minerals Daily Need Coverage Score
0%
Babassu oil
79%
Cheese

Comparison summary

Which food is lower in Saturated fat?
Cheese
Cheese is lower in Saturated fat (difference - 62.333g)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1.5)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Babassu oil
Babassu oil is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Babassu oil
Babassu oil is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 653mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/nutrients
  2. 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.