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Coconut vs. Blue cheese — In-Depth Nutrition Comparison

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How are coconut and blue cheese different?

  • Coconut is richer in manganese, copper, and fiber, while blue cheese is higher in calcium, vitamin B12, phosphorus, vitamin B5, and vitamin B2.
  • Coconut covers your daily need for manganese, 65% more than blue cheese.
  • Blue cheese is lower in saturated fat.

Nuts, coconut meat, raw and Cheese, blue types were used in this article.

Infographic

Coconut vs Blue cheese 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +39.1%
Contains more IronIron +683.9%
Contains more CopperCopper +987.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +16566.7%
Contains more CalciumCalcium +3671.4%
Contains more ZincZinc +141.8%
Contains more PhosphorusPhosphorus +242.5%
Contains more SeleniumSelenium +43.6%

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.
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%
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1810%
Contains more Vitamin B3Vitamin B3 +88.1%
Contains more Vitamin B5Vitamin B5 +476.3%
Contains more Vitamin B6Vitamin B6 +207.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +38.5%
Contains more CholineCholine +27.3%
~equal in Vitamin E ~0.25mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more FatsFats +16.5%
Contains more CarbsCarbs +550.9%
Contains more ProteinProtein +542.6%
Contains more OtherOther +432.3%
~equal in Water ~42.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -37.1%
Contains more Mono. FatMonounsaturated fat +445.8%
Contains more Poly. FatPolyunsaturated fat +118.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Blue cheese DV% diff.
Manganese 1.5mg 0.009mg 65%
Vitamin B12 0µg 1.22µg 51%
Calcium 14mg 528mg 51%
Saturated fat 29.698g 18.669g 50%
Sodium 20mg 1146mg 49%
Copper 0.435mg 0.04mg 44%
Phosphorus 113mg 387mg 39%
Fiber 9g 0g 36%
Protein 3.33g 21.4g 36%
Vitamin B5 0.3mg 1.729mg 29%
Vitamin B2 0.02mg 0.382mg 28%
Iron 2.43mg 0.31mg 27%
Cholesterol 0mg 75mg 25%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 1.425g 7.778g 16%
Zinc 1.1mg 2.66mg 14%
Vitamin B6 0.054mg 0.166mg 9%
Selenium 10.1µg 14.5µg 8%
Fats 33.49g 28.74g 7%
Carbs 15.23g 2.34g 4%
Vitamin C 3.3mg 0mg 4%
Potassium 356mg 256mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin B1 0.066mg 0.029mg 3%
Vitamin B3 0.54mg 1.016mg 3%
Polyunsaturated fat 0.366g 0.8g 3%
Folate 26µg 36µg 3%
Magnesium 32mg 23mg 2%
Vitamin K 0.2µg 2.4µg 2%
Choline 12.1mg 15.4mg 1%
Calories 354kcal 353kcal 0%
Net carbs 6.23g 2.34g N/A
Sugar 6.23g 0.5g N/A
Vitamin E 0.24mg 0.25mg 0%
Tryptophan 0.039mg 0.312mg 0%
Threonine 0.121mg 0.785mg 0%
Isoleucine 0.131mg 1.124mg 0%
Leucine 0.247mg 1.919mg 0%
Lysine 0.147mg 1.852mg 0%
Methionine 0.062mg 0.584mg 0%
Phenylalanine 0.169mg 1.087mg 0%
Valine 0.202mg 1.556mg 0%
Histidine 0.077mg 0.758mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Blue cheese
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
8%
Coconut
41%
Blue cheese
Minerals Daily Need Coverage Score
63%
Coconut
69%
Blue cheese

Comparison summary

Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1126mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.2)
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 5.73g)
Which food is lower in Saturated fat?
Blue cheese
Blue cheese is lower in Saturated fat (difference - 11.029g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Blue cheese
Blue 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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.