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.
The food types used in this comparison are Nuts, coconut meat, raw and Cheese, cream.
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.
| 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% |
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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
6.15 g
Fats:
34.44 g
Carbs:
5.52 g
Water:
52.62 g
Other:
1.27 g
| Contains more CarbsCarbs | +175.9% |
| Contains more ProteinProtein | +84.7% |
| Contains more WaterWater | +12% |
| Contains more OtherOther | +32.3% |
~equal in
Fats
~34.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
29.698 g
Monounsaturated Fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated Fat:
Sat. Fat
20.213 g
Monounsaturated Fat:
Mono. Fat
8.907 g
Polyunsaturated fat:
Poly. Fat
1.483 g
| Contains less Sat. FatSaturated Fat | -31.9% |
| Contains more Mono. FatMonounsaturated Fat | +525.1% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 354kcal | 350kcal |
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| Protein | 3.33g | 6.15g |
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| Fats | 33.49g | 34.44g |
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| Vitamin C | 3.3mg | 0mg |
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| Net carbs | 6.23g | 5.52g |
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| Carbs | 15.23g | 5.52g |
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| Cholesterol | 0mg | 101mg |
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| Magnesium | 32mg | 9mg |
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| Calcium | 14mg | 97mg |
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| Potassium | 356mg | 132mg |
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| Iron | 2.43mg | 0.11mg |
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| Sugar | 6.23g | 3.76g |
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| Fiber | 9g | 0g |
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| Copper | 0.435mg | 0.018mg |
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| Zinc | 1.1mg | 0.5mg |
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| Starch | 0.35g |
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| Phosphorus | 113mg | 107mg |
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| Sodium | 20mg | 314mg |
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| Vitamin A | 0IU | 1111IU |
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| Vitamin A | 0µg | 308µg |
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| Vitamin E | 0.24mg | 0.86mg |
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| Manganese | 1.5mg | 0.011mg |
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| Selenium | 10.1µg | 8.6µg |
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| Vitamin B1 | 0.066mg | 0.023mg |
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| Vitamin B2 | 0.02mg | 0.23mg |
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| Vitamin B3 | 0.54mg | 0.091mg |
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| Vitamin B5 | 0.3mg | 0.517mg |
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| Vitamin B6 | 0.054mg | 0.056mg |
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| Vitamin B12 | 0µg | 0.22µg |
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| Vitamin K | 0.2µg | 2.1µg |
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| Folate | 26µg | 9µg |
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| Choline | 12.1mg | 27.2mg |
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| Saturated Fat | 29.698g | 20.213g |
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| Monounsaturated Fat | 1.425g | 8.907g |
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| Polyunsaturated fat | 0.366g | 1.483g |
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| Tryptophan | 0.039mg | 0.069mg |
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| Threonine | 0.121mg | 0.233mg |
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| Isoleucine | 0.131mg | 0.324mg |
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| Leucine | 0.247mg | 0.657mg |
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| Lysine | 0.147mg | 0.567mg |
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| Methionine | 0.062mg | 0.191mg |
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| Phenylalanine | 0.169mg | 0.291mg |
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| Valine | 0.202mg | 0.395mg |
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| Histidine | 0.077mg | 0.175mg |
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| Omega-3 - EPA | 0g | 0.01g |
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| Omega-3 - ALA | 0.125g |
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| Omega-3 - DPA | 0g | 0.02g |
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| Omega-3 - Eicosatrienoic acid | 0.002g |
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| Omega-6 - Gamma-linoleic acid | 0.002g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.036g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 0.807g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
63%
21%
Comparison summary
Which food is lower in Sugar?
Cream cheese is lower in Sugar (difference - 2.47g)
Which food is lower in Saturated Fat?
Cream cheese is lower in Saturated Fat (difference - 9.485g)
Which food is lower in glycemic index?
Cream cheese is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Cream cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 101mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 294mg)
Which food is cheaper?
Coconut is cheaper (difference - $0.4)
Which food is richer in minerals?
Coconut is relatively richer in minerals