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  6. Coconut oil vs. Cheddar Cheese

Coconut oil vs. Cheddar Cheese — In-Depth Nutrition Comparison

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What are the main differences between Coconut oil and Cheddar Cheese?

  • Cheddar Cheese has more Calcium, Phosphorus, Selenium, Vitamin B12, Vitamin A RAE, Vitamin B2, and Zinc than Coconut oil.
  • Coconut oil's daily need coverage for Saturated Fat is 318% higher.
  • Cheddar Cheese is lower in Saturated Fat.

We used Oil, coconut and Cheese, cheddar types in this comparison.

Infographic

Coconut oil vs Cheddar Cheese 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.
Coconut oil
Coconut oil
1
:
9
Cheddar Cheese
Cheddar Cheese
Contains less Sodium -100%
Contains more Calcium +70900%
Contains more Iron +180%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +18100%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains less Sodium -100%
Contains more Calcium +70900%
Contains more Iron +180%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +18100%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Coconut oil
Coconut oil
0
:
11
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin A +∞%
Contains more Vitamin E +545.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +300%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +545.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
4
Cheddar Cheese
Cheddar Cheese
Contains more Fats +197.4%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +123300%
Contains more Other +307.7%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
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
Contains more Fats +197.4%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +123300%
Contains more Other +307.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
2
Cheddar Cheese
Cheddar Cheese
Contains more Polyunsaturated fat +19.8%
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +46%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains more Polyunsaturated fat +19.8%
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +46%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Cheddar Cheese Opinion
Net carbs 0g 3.09g Cheddar Cheese
Protein 0g 22.87g Cheddar Cheese
Fats 99.06g 33.31g Coconut oil
Carbs 0g 3.09g Cheddar Cheese
Calories 892kcal 404kcal Coconut oil
Sugar 0g 0.48g Coconut oil
Calcium 1mg 710mg Cheddar Cheese
Iron 0.05mg 0.14mg Cheddar Cheese
Magnesium 0mg 27mg Cheddar Cheese
Phosphorus 0mg 455mg Cheddar Cheese
Potassium 0mg 76mg Cheddar Cheese
Sodium 0mg 653mg Coconut oil
Zinc 0.02mg 3.64mg Cheddar Cheese
Copper 0mg 0.03mg Cheddar Cheese
Manganese 0mg 0.027mg Cheddar Cheese
Selenium 0µg 28.5µg Cheddar Cheese
Vitamin A 0IU 1242IU Cheddar Cheese
Vitamin A RAE 0µg 330µg Cheddar Cheese
Vitamin E 0.11mg 0.71mg Cheddar Cheese
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin B1 0mg 0.029mg Cheddar Cheese
Vitamin B2 0mg 0.428mg Cheddar Cheese
Vitamin B3 0mg 0.059mg Cheddar Cheese
Vitamin B5 0mg 0.41mg Cheddar Cheese
Vitamin B6 0mg 0.066mg Cheddar Cheese
Folate 0µg 27µg Cheddar Cheese
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 0.6µg 2.4µg Cheddar Cheese
Tryptophan 0mg 0.547mg Cheddar Cheese
Threonine 0mg 1.044mg Cheddar Cheese
Isoleucine 0mg 1.206mg Cheddar Cheese
Leucine 0mg 1.939mg Cheddar Cheese
Lysine 0mg 1.025mg Cheddar Cheese
Methionine 0mg 0.547mg Cheddar Cheese
Phenylalanine 0mg 1.074mg Cheddar Cheese
Valine 0mg 1.404mg Cheddar Cheese
Histidine 0mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Coconut oil
Trans Fat 0.028g 0.917g Coconut oil
Saturated Fat 82.475g 18.867g Cheddar Cheese
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 6.332g 9.246g Cheddar Cheese
Polyunsaturated fat 1.702g 1.421g Coconut oil
Omega-6 - Eicosadienoic acid 0g 0.007g Cheddar Cheese
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
0%
Coconut oil
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
0%
Coconut oil
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 653mg)
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Cheddar Cheese
Cheddar Cheese is lower in Saturated Fat (difference - 63.608g)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $0.2)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.