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  6. Coconut vs. Cottage cheese

Coconut vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the main differences between Coconut and Cottage cheese?

  • Coconut is richer in Manganese, Copper, Fiber, Iron, and Potassium, yet Cottage cheese is richer in Vitamin B12, Vitamin B2, and Calcium.
  • Coconut's daily need coverage for Saturated Fat is 140% higher.
  • Cottage cheese contains less Saturated Fat.

We used Nuts, coconut meat, raw and Cheese, cottage, creamed, large or small curd types in this comparison.

Infographic

Coconut vs Cottage 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
Coconut
8
:
2
Cottage cheese
Cottage cheese
Contains more Iron +3371.4%
Contains more Magnesium +300%
Contains more Potassium +242.3%
Contains less Sodium -94.5%
Contains more Zinc +175%
Contains more Copper +1400%
Contains more Manganese +74900%
Contains more Calcium +492.9%
Contains more Phosphorus +40.7%
Equal in Selenium - 9.7
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +3371.4%
Contains more Magnesium +300%
Contains more Potassium +242.3%
Contains less Sodium -94.5%
Contains more Zinc +175%
Contains more Copper +1400%
Contains more Manganese +74900%
Contains more Calcium +492.9%
Contains more Phosphorus +40.7%
Equal in Selenium - 9.7

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
Coconut
7
:
5
Cottage cheese
Cottage cheese
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +144.4%
Contains more Vitamin B3 +445.5%
Contains more Vitamin B6 +17.4%
Contains more Folate +116.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +715%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B12 +∞%
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%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +144.4%
Contains more Vitamin B3 +445.5%
Contains more Vitamin B6 +17.4%
Contains more Folate +116.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +715%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Cottage cheese
Cottage cheese
Contains more Fats +678.8%
Contains more Carbs +350.6%
Contains more Protein +233.9%
Contains more Water +69.8%
Contains more Other +46.9%
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
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more Fats +678.8%
Contains more Carbs +350.6%
Contains more Protein +233.9%
Contains more Water +69.8%
Contains more Other +46.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +83.2%
Contains more Polyunsaturated fat +197.6%
Contains less Saturated Fat -94.2%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +83.2%
Contains more Polyunsaturated fat +197.6%
Contains less Saturated Fat -94.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Cottage cheese Opinion
Net carbs 6.23g 3.38g Coconut
Protein 3.33g 11.12g Cottage cheese
Fats 33.49g 4.3g Coconut
Carbs 15.23g 3.38g Coconut
Calories 354kcal 98kcal Coconut
Sugar 6.23g 2.67g Cottage cheese
Fiber 9g 0g Coconut
Calcium 14mg 83mg Cottage cheese
Iron 2.43mg 0.07mg Coconut
Magnesium 32mg 8mg Coconut
Phosphorus 113mg 159mg Cottage cheese
Potassium 356mg 104mg Coconut
Sodium 20mg 364mg Coconut
Zinc 1.1mg 0.4mg Coconut
Copper 0.435mg 0.029mg Coconut
Manganese 1.5mg 0.002mg Coconut
Selenium 10.1µg 9.7µg Coconut
Vitamin A 0IU 140IU Cottage cheese
Vitamin A RAE 0µg 37µg Cottage cheese
Vitamin E 0.24mg 0.08mg Coconut
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.027mg Coconut
Vitamin B2 0.02mg 0.163mg Cottage cheese
Vitamin B3 0.54mg 0.099mg Coconut
Vitamin B5 0.3mg 0.557mg Cottage cheese
Vitamin B6 0.054mg 0.046mg Coconut
Folate 26µg 12µg Coconut
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg 0.147mg Cottage cheese
Threonine 0.121mg 0.5mg Cottage cheese
Isoleucine 0.131mg 0.591mg Cottage cheese
Leucine 0.247mg 1.116mg Cottage cheese
Lysine 0.147mg 0.934mg Cottage cheese
Methionine 0.062mg 0.269mg Cottage cheese
Phenylalanine 0.169mg 0.577mg Cottage cheese
Valine 0.202mg 0.748mg Cottage cheese
Histidine 0.077mg 0.326mg Cottage cheese
Cholesterol 0mg 17mg Coconut
Saturated Fat 29.698g 1.718g Cottage cheese
Monounsaturated Fat 1.425g 0.778g Coconut
Polyunsaturated fat 0.366g 0.123g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Cottage cheese
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
8%
Coconut
14%
Cottage cheese
Minerals Daily Need Coverage Score
63%
Coconut
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 3.56g)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 27.98g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 49)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 344mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 17mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
?
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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.