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  6. Coconut vs. Cream cheese

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 RAE, 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.

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

Infographic

Coconut vs Cream 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
9
:
1
Cream cheese
Cream cheese
Contains more Iron +2109.1%
Contains more Magnesium +255.6%
Contains more Potassium +169.7%
Contains less Sodium -93.6%
Contains more Zinc +120%
Contains more Copper +2316.7%
Contains more Manganese +13536.4%
Contains more Selenium +17.4%
Contains more Calcium +592.9%
Equal in Phosphorus - 107
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Iron +2109.1%
Contains more Magnesium +255.6%
Contains more Potassium +169.7%
Contains less Sodium -93.6%
Contains more Zinc +120%
Contains more Copper +2316.7%
Contains more Manganese +13536.4%
Contains more Selenium +17.4%
Contains more Calcium +592.9%
Equal in Phosphorus - 107

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
4
:
7
Cream cheese
Cream cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +187%
Contains more Vitamin B3 +493.4%
Contains more Folate +188.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B2 +1050%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +950%
Equal in Vitamin B6 - 0.056
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%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +187%
Contains more Vitamin B3 +493.4%
Contains more Folate +188.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B2 +1050%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +950%
Equal in Vitamin B6 - 0.056

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
1
:
4
Cream cheese
Cream cheese
Contains more Carbs +175.9%
Contains more Protein +84.7%
Contains more Water +12%
Contains more Other +32.3%
Equal in Fats - 34.44
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
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Carbs +175.9%
Contains more Protein +84.7%
Contains more Water +12%
Contains more Other +32.3%
Equal in Fats - 34.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Cream cheese
Cream cheese
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +525.1%
Contains more Polyunsaturated fat +305.2%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +525.1%
Contains more Polyunsaturated fat +305.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Cream cheese Opinion
Net carbs 6.23g 5.52g Coconut
Protein 3.33g 6.15g Cream cheese
Fats 33.49g 34.44g Cream cheese
Carbs 15.23g 5.52g Coconut
Calories 354kcal 350kcal Coconut
Starch 0.35g Cream cheese
Sugar 6.23g 3.76g Cream cheese
Fiber 9g 0g Coconut
Calcium 14mg 97mg Cream cheese
Iron 2.43mg 0.11mg Coconut
Magnesium 32mg 9mg Coconut
Phosphorus 113mg 107mg Coconut
Potassium 356mg 132mg Coconut
Sodium 20mg 314mg Coconut
Zinc 1.1mg 0.5mg Coconut
Copper 0.435mg 0.018mg Coconut
Manganese 1.5mg 0.011mg Coconut
Selenium 10.1µg 8.6µg Coconut
Vitamin A 0IU 1111IU Cream cheese
Vitamin A RAE 0µg 308µg Cream cheese
Vitamin E 0.24mg 0.86mg Cream cheese
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.023mg Coconut
Vitamin B2 0.02mg 0.23mg Cream cheese
Vitamin B3 0.54mg 0.091mg Coconut
Vitamin B5 0.3mg 0.517mg Cream cheese
Vitamin B6 0.054mg 0.056mg Cream cheese
Folate 26µg 9µg Coconut
Vitamin B12 0µg 0.22µg Cream cheese
Vitamin K 0.2µg 2.1µg Cream cheese
Tryptophan 0.039mg 0.069mg Cream cheese
Threonine 0.121mg 0.233mg Cream cheese
Isoleucine 0.131mg 0.324mg Cream cheese
Leucine 0.247mg 0.657mg Cream cheese
Lysine 0.147mg 0.567mg Cream cheese
Methionine 0.062mg 0.191mg Cream cheese
Phenylalanine 0.169mg 0.291mg Cream cheese
Valine 0.202mg 0.395mg Cream cheese
Histidine 0.077mg 0.175mg Cream cheese
Cholesterol 0mg 101mg Coconut
Saturated Fat 29.698g 20.213g Cream cheese
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 1.425g 8.907g Cream cheese
Polyunsaturated fat 0.366g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Cream 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
19%
Cream cheese
Minerals Daily Need Coverage Score
63%
Coconut
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 2.47g)
Which food is lower in Saturated Fat?
Cream cheese
Cream cheese is lower in Saturated Fat (difference - 9.485g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 294mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 101mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.