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Coconut vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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How are Coconut and Parmigiano-Reggiano different?

  • Coconut is richer in Manganese, and Fiber, while Parmigiano-Reggiano is higher in Calcium, Vitamin B12, Phosphorus, Vitamin B2, and Zinc.
  • Parmigiano-Reggiano covers your daily need of Calcium 110% more than Coconut.
  • Parmigiano-Reggiano is lower in Saturated Fat.

Nuts, coconut meat, raw and Cheese, parmesan, dry grated, reduced fat types were used in this article.

Infographic

Coconut vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more PotassiumPotassium +184.8%
Contains more IronIron +170%
Contains more CopperCopper +82.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1664.7%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +7821.4%
Contains more ZincZinc +251.8%
Contains more PhosphorusPhosphorus +545.1%
Contains more SeleniumSelenium +75.2%

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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B3Vitamin B3 +373.7%
Contains more FolateFolate +160%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2330%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +750%
Contains more CholineCholine +71.1%
~equal in Vitamin B5 ~0.325mg
~equal in Vitamin B6 ~0.049mg

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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more FatsFats +67.5%
Contains more CarbsCarbs +1011.7%
Contains more ProteinProtein +500.6%
Contains more OtherOther +736.5%
~equal in Water ~50.6g

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
67% 31% 2%
Saturated Fat: Sat. Fat 13.317 g
Monounsaturated Fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated Fat -55.2%
Contains more Mono. FatMonounsaturated Fat +327.9%
Contains more Poly. FatPolyunsaturated fat +26.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Parmigiano-Reggiano Opinion
Calories 354kcal 265kcal Coconut
Protein 3.33g 20g Parmigiano-Reggiano
Fats 33.49g 20g Coconut
Vitamin C 3.3mg 0mg Coconut
Net carbs 6.23g 1.37g Coconut
Carbs 15.23g 1.37g Coconut
Cholesterol 0mg 88mg Coconut
Vitamin D 0IU 15IU Parmigiano-Reggiano
Magnesium 32mg 38mg Parmigiano-Reggiano
Calcium 14mg 1109mg Parmigiano-Reggiano
Potassium 356mg 125mg Coconut
Iron 2.43mg 0.9mg Coconut
Sugar 6.23g 0g Parmigiano-Reggiano
Fiber 9g 0g Coconut
Copper 0.435mg 0.238mg Coconut
Zinc 1.1mg 3.87mg Parmigiano-Reggiano
Phosphorus 113mg 729mg Parmigiano-Reggiano
Sodium 20mg 1529mg Coconut
Vitamin A 0IU 605IU Parmigiano-Reggiano
Vitamin A 0µg 160µg Parmigiano-Reggiano
Vitamin E 0.24mg 0.17mg Coconut
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Manganese 1.5mg 0.085mg Coconut
Selenium 10.1µg 17.7µg Parmigiano-Reggiano
Vitamin B1 0.066mg 0.029mg Coconut
Vitamin B2 0.02mg 0.486mg Parmigiano-Reggiano
Vitamin B3 0.54mg 0.114mg Coconut
Vitamin B5 0.3mg 0.325mg Parmigiano-Reggiano
Vitamin B6 0.054mg 0.049mg Coconut
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 0.2µg 1.7µg Parmigiano-Reggiano
Folate 26µg 10µg Coconut
Choline 12.1mg 20.7mg Parmigiano-Reggiano
Saturated Fat 29.698g 13.317g Parmigiano-Reggiano
Monounsaturated Fat 1.425g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0.366g 0.462g Parmigiano-Reggiano
Tryptophan 0.039mg 0.24mg Parmigiano-Reggiano
Threonine 0.121mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.131mg 1.2mg Parmigiano-Reggiano
Leucine 0.247mg 2.983mg Parmigiano-Reggiano
Lysine 0.147mg 2.459mg Parmigiano-Reggiano
Methionine 0.062mg 0.369mg Parmigiano-Reggiano
Phenylalanine 0.169mg 1.604mg Parmigiano-Reggiano
Valine 0.202mg 1.498mg Parmigiano-Reggiano
Histidine 0.077mg 0.752mg Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Parmigiano-Reggiano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
39%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
63%
Coconut
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Saturated Fat (difference - 16.381g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1509mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.6)
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.
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.