Coconut vs. American cheese — In-Depth Nutrition Comparison

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What are the differences between coconut and American cheese?

Coconut is higher in manganese, copper, fiber, and iron, yet American cheese is higher in calcium, phosphorus, and vitamin B12.
American cheese's daily need coverage for calcium is 103% more.
The amount of saturated fat in American cheese is lower.
The glycemic index of American cheese is lower.

We used Nuts, coconut meat, raw and Cheese, pasteurized process, American, without added vitamin D types in this article.

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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.

Coconut

American cheese

Contains more MagnesiumMagnesium	+23.1%
Contains more PotassiumPotassium	+169.7%
Contains more IronIron	+285.7%
Contains more CopperCopper	+845.7%
Contains less SodiumSodium	-98.8%
Contains more ManganeseManganese	+3558.5%

Contains more CalciumCalcium	+7364.3%
Contains more ZincZinc	+126.4%
Contains more PhosphorusPhosphorus	+467.3%
Contains more SeleniumSelenium	+100%

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

American cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+340%
Contains more Vitamin B3Vitamin B3	+610.5%
Contains more FolateFolate	+225%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+233.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+1070%
Contains more Vitamin B5Vitamin B5	+34.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1200%
Contains more CholineCholine	+199.2%

~equal in Vitamin B6 ~0.054mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	14mg	1045mg	103%
Phosphorus	113mg	641mg	75%
Sodium	20mg	1671mg	72%
Vitamin B12	0µg	1.5µg	63%
Manganese	1.5mg	0.041mg	63%
Saturated fat	29.698g	18.057g	53%
Copper	0.435mg	0.046mg	43%
Fiber	9g	0g	36%
Cholesterol	0mg	100mg	33%
Protein	3.33g	18.13g	30%
Vitamin A	0µg	250µg	28%
Iron	2.43mg	0.63mg	23%
Selenium	10.1µg	20.2µg	18%
Monounsaturated fat	1.425g	8.236g	17%
Vitamin B2	0.02mg	0.234mg	16%
Zinc	1.1mg	2.49mg	13%
Potassium	356mg	132mg	7%
Polyunsaturated fat	0.366g	1.286g	6%
Folate	26µg	8µg	5%
Carbs	15.23g	3.7g	4%
Vitamin E	0.24mg	0.8mg	4%
Vitamin C	3.3mg	0mg	4%
Choline	12.1mg	36.2mg	4%
Vitamin B1	0.066mg	0.015mg	4%
Fats	33.49g	31.79g	3%
Vitamin D	0µg	0.6µg	3%
Vitamin B3	0.54mg	0.076mg	3%
Vitamin D	0IU	23IU	3%
Vitamin B5	0.3mg	0.403mg	2%
Vitamin K	0.2µg	2.6µg	2%
Magnesium	32mg	26mg	1%
Calories	354kcal	371kcal	1%
Net carbs	6.23g	3.7g	N/A
Sugar	6.23g	2.26g	N/A
Vitamin B6	0.054mg	0.054mg	0%
Trans fat		1.144g	N/A
Tryptophan	0.039mg	0.232mg	0%
Threonine	0.121mg	0.772mg	0%
Isoleucine	0.131mg	0.938mg	0%
Leucine	0.247mg	1.716mg	0%
Lysine	0.147mg	1.516mg	0%
Methionine	0.062mg	0.475mg	0%
Phenylalanine	0.169mg	0.939mg	0%
Valine	0.202mg	1.187mg	0%
Histidine	0.077mg	0.546mg	0%
Omega-3 - EPA	0g	0.012g	N/A
Omega-3 - DHA	0g	0.006g	N/A
Omega-3 - ALA		0.137g	N/A
Omega-3 - DPA	0g	0.021g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.033g	N/A
Omega-6 - Eicosadienoic acid		0.009g	N/A
Omega-6 - Linoleic acid		0.79g	N/A