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  6. Cheddar Cheese vs. Coconut

Cheddar Cheese vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between Cheddar Cheese and Coconut

  • Cheddar Cheese has more Calcium, Phosphorus, Vitamin B12, Vitamin A RAE, and Selenium, however, Coconut is higher in Manganese, Copper, and Fiber.
  • Cheddar Cheese covers your daily need of Calcium 70% more than Coconut.
  • Coconut has less Cholesterol.

These are the specific foods used in this comparison Cheese, cheddar and Nuts, coconut meat, raw.

Infographic

Cheddar Cheese 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.
Cheddar Cheese
Cheddar Cheese
4
:
6
Coconut
Coconut
Contains more Calcium +4971.4%
Contains more Phosphorus +302.7%
Contains more Zinc +230.9%
Contains more Selenium +182.2%
Contains more Iron +1635.7%
Contains more Magnesium +18.5%
Contains more Potassium +368.4%
Contains less Sodium -96.9%
Contains more Copper +1350%
Contains more Manganese +5455.6%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +4971.4%
Contains more Phosphorus +302.7%
Contains more Zinc +230.9%
Contains more Selenium +182.2%
Contains more Iron +1635.7%
Contains more Magnesium +18.5%
Contains more Potassium +368.4%
Contains less Sodium -96.9%
Contains more Copper +1350%
Contains more Manganese +5455.6%

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.
Cheddar Cheese
Cheddar Cheese
9
:
3
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +195.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +2040%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B6 +22.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B3 +815.3%
Equal in Folate - 26
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Coconut
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 E +195.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +2040%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B6 +22.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B3 +815.3%
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
3
Coconut
Coconut
Contains more Protein +586.8%
Contains more Other +286.5%
Contains more Carbs +392.9%
Contains more Water +26.9%
Equal in Fats - 33.49
Cheddar Cheese
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
Coconut
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 +586.8%
Contains more Other +286.5%
Contains more Carbs +392.9%
Contains more Water +26.9%
Equal in Fats - 33.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
3
:
0
Coconut
Coconut
Contains less Saturated Fat -36.5%
Contains more Monounsaturated Fat +548.8%
Contains more Polyunsaturated fat +288.3%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -36.5%
Contains more Monounsaturated Fat +548.8%
Contains more Polyunsaturated fat +288.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Coconut Opinion
Net carbs 3.09g 6.23g Coconut
Protein 22.87g 3.33g Cheddar Cheese
Fats 33.31g 33.49g Coconut
Carbs 3.09g 15.23g Coconut
Calories 404kcal 354kcal Cheddar Cheese
Sugar 0.48g 6.23g Cheddar Cheese
Fiber 0g 9g Coconut
Calcium 710mg 14mg Cheddar Cheese
Iron 0.14mg 2.43mg Coconut
Magnesium 27mg 32mg Coconut
Phosphorus 455mg 113mg Cheddar Cheese
Potassium 76mg 356mg Coconut
Sodium 653mg 20mg Coconut
Zinc 3.64mg 1.1mg Cheddar Cheese
Copper 0.03mg 0.435mg Coconut
Manganese 0.027mg 1.5mg Coconut
Selenium 28.5µg 10.1µg Cheddar Cheese
Vitamin A 1242IU 0IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg 0.24mg Cheddar Cheese
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.029mg 0.066mg Coconut
Vitamin B2 0.428mg 0.02mg Cheddar Cheese
Vitamin B3 0.059mg 0.54mg Coconut
Vitamin B5 0.41mg 0.3mg Cheddar Cheese
Vitamin B6 0.066mg 0.054mg Cheddar Cheese
Folate 27µg 26µg Cheddar Cheese
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 0.2µg Cheddar Cheese
Tryptophan 0.547mg 0.039mg Cheddar Cheese
Threonine 1.044mg 0.121mg Cheddar Cheese
Isoleucine 1.206mg 0.131mg Cheddar Cheese
Leucine 1.939mg 0.247mg Cheddar Cheese
Lysine 1.025mg 0.147mg Cheddar Cheese
Methionine 0.547mg 0.062mg Cheddar Cheese
Phenylalanine 1.074mg 0.169mg Cheddar Cheese
Valine 1.404mg 0.202mg Cheddar Cheese
Histidine 0.547mg 0.077mg Cheddar Cheese
Cholesterol 99mg 0mg Coconut
Trans Fat 0.917g Coconut
Saturated Fat 18.867g 29.698g Cheddar Cheese
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 1.425g Cheddar Cheese
Polyunsaturated fat 1.421g 0.366g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese 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
35%
Cheddar Cheese
8%
Coconut
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
63%
Coconut

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 633mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 5.75g)
Which food is lower in Saturated Fat?
Cheddar Cheese
Cheddar Cheese is lower in Saturated Fat (difference - 10.831g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 59)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins
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.

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.