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  6. Cheese sandwich vs. Coconut

Cheese sandwich vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between cheese sandwich and coconut?

  • Cheese sandwich is higher in phosphorus, vitamin B2, selenium, vitamin B1, and calcium, yet coconut is higher in copper, fiber, and manganese.
  • Coconut's daily need coverage for saturated fat is 128% more.
  • Cheese sandwich has 42 times more sodium than coconut. While cheese sandwich has 839mg of sodium, coconut has only 20mg.

We used Crackers, wheat, sandwich, with cheese filling and Nuts, coconut meat, raw types in this article.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +1357.1%
Contains more PhosphorusPhosphorus +238.1%
Contains more SeleniumSelenium +140.6%
Contains more PotassiumPotassium +16.3%
Contains more CopperCopper +171.9%
Contains more ZincZinc +26.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +38.5%
~equal in Iron ~2.43mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 B1Vitamin B1 +442.4%
Contains more Vitamin B2Vitamin B2 +2035%
Contains more Vitamin B3Vitamin B3 +489.8%
Contains more Vitamin B5Vitamin B5 +107.3%
Contains more Vitamin B6Vitamin B6 +383.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.2%
Contains more Vitamin CVitamin C +120%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Coconut DV% diff.
Saturated fat 4.129g 29.698g 116%
Polyunsaturated fat 9.166g 0.366g 59%
Phosphorus 382mg 113mg 38%
Sodium 839mg 20mg 36%
Vitamin B2 0.427mg 0.02mg 31%
Copper 0.16mg 0.435mg 31%
Selenium 24.3µg 10.1µg 26%
Fiber 3.1g 9g 24%
Vitamin B1 0.358mg 0.066mg 24%
Monounsaturated fat 10.351g 1.425g 22%
Calcium 204mg 14mg 19%
Manganese 1.083mg 1.5mg 18%
Vitamin B3 3.185mg 0.54mg 17%
Vitamin B6 0.261mg 0.054mg 16%
Carbs 58.2g 15.23g 14%
Protein 9.8g 3.33g 13%
Fats 25g 33.49g 13%
Folate 64µg 26µg 10%
Calories 497kcal 354kcal 7%
Vitamin B5 0.622mg 0.3mg 6%
Vitamin B12 0.12µg 0µg 5%
Magnesium 54mg 32mg 5%
Vitamin E 0.24mg 2%
Vitamin C 1.5mg 3.3mg 2%
Vitamin A 21µg 0µg 2%
Choline 12.1mg 2%
Cholesterol 7mg 0mg 2%
Iron 2.62mg 2.43mg 2%
Zinc 0.87mg 1.1mg 2%
Potassium 306mg 356mg 1%
Net carbs 55.1g 6.23g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.13mg 0.039mg 0%
Threonine 0.298mg 0.121mg 0%
Isoleucine 0.383mg 0.131mg 0%
Leucine 0.698mg 0.247mg 0%
Lysine 0.344mg 0.147mg 0%
Methionine 0.167mg 0.062mg 0%
Phenylalanine 0.472mg 0.169mg 0%
Valine 0.438mg 0.202mg 0%
Histidine 0.219mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +194.3%
Contains more CarbsCarbs +282.1%
Contains more OtherOther +295.8%
Contains more FatsFats +34%
Contains more WaterWater +1368.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 -86.1%
Contains more Mono. FatMonounsaturated fat +626.4%
Contains more Poly. FatPolyunsaturated fat +2404.4%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.