Coconut vs. Cream cheese — In-Depth Nutrition Comparison

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Differences between coconut and cream cheese

Coconut has more manganese, copper, fiber, and iron, while cream cheese has more vitamin A, vitamin B2, and vitamin B12.
Coconut's daily need coverage for manganese is 65% higher.
The amount of saturated fat in cream cheese is lower.
Cream cheese has a lower glycemic index. The glycemic index of cream cheese is 0, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Cheese, cream.

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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

Cream cheese

Contains more MagnesiumMagnesium	+255.6%
Contains more PotassiumPotassium	+169.7%
Contains more IronIron	+2109.1%
Contains more CopperCopper	+2316.7%
Contains more ZincZinc	+120%
Contains less SodiumSodium	-93.6%
Contains more ManganeseManganese	+13536.4%
Contains more SeleniumSelenium	+17.4%

Contains more CalciumCalcium

+592.9%

~equal in Phosphorus ~107mg

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

Cream cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+187%
Contains more Vitamin B3Vitamin B3	+493.4%
Contains more FolateFolate	+188.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+258.3%
Contains more Vitamin B2Vitamin B2	+1050%
Contains more Vitamin B5Vitamin B5	+72.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+950%
Contains more CholineCholine	+124.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.056mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.5mg	0.011mg	65%
Copper	0.435mg	0.018mg	46%
Saturated fat	29.698g	20.213g	43%
Fiber	9g	0g	36%
Cholesterol	0mg	101mg	34%
Vitamin A	0µg	308µg	34%
Iron	2.43mg	0.11mg	29%
Monounsaturated fat	1.425g	8.907g	19%
Vitamin B2	0.02mg	0.23mg	16%
Sodium	20mg	314mg	13%
Vitamin B12	0µg	0.22µg	9%
Calcium	14mg	97mg	8%
Potassium	356mg	132mg	7%
Polyunsaturated fat	0.366g	1.483g	7%
Protein	3.33g	6.15g	6%
Magnesium	32mg	9mg	5%
Zinc	1.1mg	0.5mg	5%
Vitamin B1	0.066mg	0.023mg	4%
Vitamin B5	0.3mg	0.517mg	4%
Vitamin E	0.24mg	0.86mg	4%
Folate	26µg	9µg	4%
Vitamin C	3.3mg	0mg	4%
Selenium	10.1µg	8.6µg	3%
Carbs	15.23g	5.52g	3%
Vitamin B3	0.54mg	0.091mg	3%
Choline	12.1mg	27.2mg	3%
Vitamin K	0.2µg	2.1µg	2%
Phosphorus	113mg	107mg	1%
Fats	33.49g	34.44g	1%
Calories	354kcal	350kcal	0%
Net carbs	6.23g	5.52g	N/A
Sugar	6.23g	3.76g	N/A
Starch		0.35g	0%
Vitamin B6	0.054mg	0.056mg	0%
Tryptophan	0.039mg	0.069mg	0%
Threonine	0.121mg	0.233mg	0%
Isoleucine	0.131mg	0.324mg	0%
Leucine	0.247mg	0.657mg	0%
Lysine	0.147mg	0.567mg	0%
Methionine	0.062mg	0.191mg	0%
Phenylalanine	0.169mg	0.291mg	0%
Valine	0.202mg	0.395mg	0%
Histidine	0.077mg	0.175mg	0%
Omega-3 - EPA	0g	0.01g	N/A
Omega-3 - ALA		0.125g	N/A
Omega-3 - DPA	0g	0.02g	N/A
Omega-3 - Eicosatrienoic acid		0.002g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.036g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		0.807g	N/A