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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +5121.4%
Contains more ZincZinc +184.5%
Contains more PhosphorusPhosphorus +363.7%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +55.4%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +274.7%
Contains more IronIron +872%
Contains more CopperCopper +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.
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% 31% 3% 9% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1600%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +52.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B3Vitamin B3 +350%
Contains more FolateFolate +188.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +725.8%
Contains more OtherOther +150%
Contains more FatsFats +95.8%
Contains more CarbsCarbs +391.3%
~equal in Water ~46.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated Fat: Sat. Fat 10.867 g
Monounsaturated Fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 -63.4%
Contains more Mono. FatMonounsaturated Fat +239.9%
Contains more Poly. FatPolyunsaturated 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
Calories 280kcal 354kcal Coconut
Protein 27.5g 3.33g Mozzarella
Fats 17.1g 33.49g Coconut
Vitamin C 0mg 3.3mg Coconut
Net carbs 3.1g 6.23g Coconut
Carbs 3.1g 15.23g Coconut
Cholesterol 54mg 0mg Coconut
Vitamin D 13IU 0IU Mozzarella
Magnesium 26mg 32mg Coconut
Calcium 731mg 14mg Mozzarella
Potassium 95mg 356mg Coconut
Iron 0.25mg 2.43mg Coconut
Sugar 1.23g 6.23g Mozzarella
Fiber 0g 9g Coconut
Copper 0.027mg 0.435mg Coconut
Zinc 3.13mg 1.1mg Mozzarella
Phosphorus 524mg 113mg Mozzarella
Sodium 16mg 20mg Mozzarella
Vitamin A 517IU 0IU Mozzarella
Vitamin A 137µg 0µg Mozzarella
Vitamin E 0.15mg 0.24mg Coconut
Vitamin D 0.3µg 0µg Mozzarella
Manganese 1.5mg Coconut
Selenium 15.7µg 10.1µg Mozzarella
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
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 0.2µg Mozzarella
Folate 9µg 26µg Coconut
Choline 18.4mg 12.1mg Mozzarella
Saturated Fat 10.867g 29.698g Mozzarella
Monounsaturated Fat 4.844g 1.425g Mozzarella
Polyunsaturated fat 0.509g 0.366g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella 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
22%
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.