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Cream cheese vs. Coconut — In-Depth Nutrition Comparison

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Differences between Cream cheese and Coconut

  • Cream cheese has more Vitamin A, Vitamin B2, and Vitamin B12, while Coconut has more Manganese, Copper, Fiber, and Iron.
  • Coconut's daily need coverage for Manganese is 65% higher.
  • The amount of Cholesterol in Coconut is lower.

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

Infographic

Cream cheese vs Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 +592.9%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +169.7%
Contains more IronIron +2109.1%
Contains more CopperCopper +2316.7%
Contains more ZincZinc +120%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +13536.4%
Contains more SeleniumSelenium +17.4%
~equal in Phosphorus ~113mg

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% 67% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 +258.3%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +950%
Contains more CholineCholine +124.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B3Vitamin B3 +493.4%
Contains more FolateFolate +188.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.054mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +84.7%
Contains more WaterWater +12%
Contains more OtherOther +32.3%
Contains more CarbsCarbs +175.9%
~equal in Fats ~33.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated Fat: Sat. Fat 20.213 g
Monounsaturated Fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 -31.9%
Contains more Mono. FatMonounsaturated Fat +525.1%
Contains more Poly. FatPolyunsaturated fat +305.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Coconut Opinion
Calories 350kcal 354kcal Coconut
Protein 6.15g 3.33g Cream cheese
Fats 34.44g 33.49g Cream cheese
Vitamin C 0mg 3.3mg Coconut
Net carbs 5.52g 6.23g Coconut
Carbs 5.52g 15.23g Coconut
Cholesterol 101mg 0mg Coconut
Magnesium 9mg 32mg Coconut
Calcium 97mg 14mg Cream cheese
Potassium 132mg 356mg Coconut
Iron 0.11mg 2.43mg Coconut
Sugar 3.76g 6.23g Cream cheese
Fiber 0g 9g Coconut
Copper 0.018mg 0.435mg Coconut
Zinc 0.5mg 1.1mg Coconut
Starch 0.35g Cream cheese
Phosphorus 107mg 113mg Coconut
Sodium 314mg 20mg Coconut
Vitamin A 1111IU 0IU Cream cheese
Vitamin A 308µg 0µg Cream cheese
Vitamin E 0.86mg 0.24mg Cream cheese
Manganese 0.011mg 1.5mg Coconut
Selenium 8.6µg 10.1µg Coconut
Vitamin B1 0.023mg 0.066mg Coconut
Vitamin B2 0.23mg 0.02mg Cream cheese
Vitamin B3 0.091mg 0.54mg Coconut
Vitamin B5 0.517mg 0.3mg Cream cheese
Vitamin B6 0.056mg 0.054mg Cream cheese
Vitamin B12 0.22µg 0µg Cream cheese
Vitamin K 2.1µg 0.2µg Cream cheese
Folate 9µg 26µg Coconut
Choline 27.2mg 12.1mg Cream cheese
Saturated Fat 20.213g 29.698g Cream cheese
Monounsaturated Fat 8.907g 1.425g Cream cheese
Polyunsaturated fat 1.483g 0.366g Cream cheese
Tryptophan 0.069mg 0.039mg Cream cheese
Threonine 0.233mg 0.121mg Cream cheese
Isoleucine 0.324mg 0.131mg Cream cheese
Leucine 0.657mg 0.247mg Cream cheese
Lysine 0.567mg 0.147mg Cream cheese
Methionine 0.191mg 0.062mg Cream cheese
Phenylalanine 0.291mg 0.169mg Cream cheese
Valine 0.395mg 0.202mg Cream cheese
Histidine 0.175mg 0.077mg Cream cheese
Omega-3 - EPA 0.01g 0g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - DPA 0.02g 0g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Cream cheese
8%
Coconut
Minerals Daily Need Coverage Score
21%
Cream cheese
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 2.47g)
Which food is lower in Saturated Fat?
Cream cheese
Cream cheese is lower in Saturated Fat (difference - 9.485g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Cream cheese
Cream cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 101mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 294mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.