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Mozzarella vs. Coconut — In-Depth Nutrition Comparison

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Differences between Mozzarella and Coconut

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

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

Infographic

Mozzarella 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.
Contains more Calcium +5121.4%
Contains more Phosphorus +363.7%
Contains less Sodium -20%
Contains more Zinc +184.5%
Contains more Selenium +55.4%
Contains more Iron +872%
Contains more Magnesium +23.1%
Contains more Potassium +274.7%
Contains more Copper +1511.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +5121.4%
Contains more Phosphorus +363.7%
Contains less Sodium -20%
Contains more Zinc +184.5%
Contains more Selenium +55.4%
Contains more Iron +872%
Contains more Magnesium +23.1%
Contains more Potassium +274.7%
Contains more Copper +1511.1%

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 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%
Contains more Vitamin E +60%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230%
Contains more Vitamin B3 +350%
Contains more Folate +188.9%
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%
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%
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%
Contains more Vitamin E +60%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230%
Contains more Vitamin B3 +350%
Contains more Folate +188.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +725.8%
Contains more Other +150%
Contains more Fats +95.8%
Contains more Carbs +391.3%
Equal in Water - 46.99
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
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 Protein +725.8%
Contains more Other +150%
Contains more Fats +95.8%
Contains more Carbs +391.3%
Equal in Water - 46.99

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%
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 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.
Mozzarella Coconut
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 Mozzarella Coconut Opinion
Net carbs 3.1g 6.23g Coconut
Protein 27.5g 3.33g Mozzarella
Fats 17.1g 33.49g Coconut
Carbs 3.1g 15.23g Coconut
Calories 280kcal 354kcal Coconut
Sugar 1.23g 6.23g Mozzarella
Fiber 0g 9g Coconut
Calcium 731mg 14mg Mozzarella
Iron 0.25mg 2.43mg Coconut
Magnesium 26mg 32mg Coconut
Phosphorus 524mg 113mg Mozzarella
Potassium 95mg 356mg Coconut
Sodium 16mg 20mg Mozzarella
Zinc 3.13mg 1.1mg Mozzarella
Copper 0.027mg 0.435mg Coconut
Manganese 1.5mg Coconut
Selenium 15.7µg 10.1µg Mozzarella
Vitamin A 517IU 0IU Mozzarella
Vitamin A RAE 137µg 0µg Mozzarella
Vitamin E 0.15mg 0.24mg Coconut
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.02mg 0.066mg Coconut
Vitamin B2 0.34mg 0.02mg Mozzarella
Vitamin B3 0.12mg 0.54mg Coconut
Vitamin B5 0.3mg Coconut
Vitamin B6 0.08mg 0.054mg Mozzarella
Folate 9µg 26µg Coconut
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 0.2µg 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 54mg 0mg Coconut
Saturated Fat 10.867g 29.698g Mozzarella
Monounsaturated Fat 4.844g 1.425g Mozzarella
Polyunsaturated fat 0.509g 0.366g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Coconut
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
23%
Mozzarella
8%
Coconut
Minerals Daily Need Coverage Score
66%
Mozzarella
63%
Coconut

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.