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Coconut vs. Roquefort — In-Depth Nutrition Comparison

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Summary of differences between Coconut and Roquefort

  • Coconut has more Manganese, Copper, and Fiber, however, Roquefort is higher in Calcium, Vitamin B2, Phosphorus, and Vitamin A RAE.
  • Roquefort covers your daily need of Sodium 78% more than Coconut.
  • Roquefort has less Saturated Fat.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Cheese, roquefort.

Infographic

Coconut vs Roquefort 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 Iron +333.9%
Contains more Potassium +291.2%
Contains less Sodium -98.9%
Contains more Copper +1179.4%
Contains more Manganese +4900%
Contains more Calcium +4628.6%
Contains more Phosphorus +246.9%
Contains more Zinc +89.1%
Contains more Selenium +43.6%
Equal in Magnesium - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 199% 22% 22% 169% 9% 236% 57% 12% 4% 80%
Contains more Iron +333.9%
Contains more Potassium +291.2%
Contains less Sodium -98.9%
Contains more Copper +1179.4%
Contains more Manganese +4900%
Contains more Calcium +4628.6%
Contains more Phosphorus +246.9%
Contains more Zinc +89.1%
Contains more Selenium +43.6%
Equal in Magnesium - 30

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 C +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +2830%
Contains more Vitamin B3 +35.9%
Contains more Vitamin B5 +477%
Contains more Vitamin B6 +129.6%
Contains more Folate +88.5%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 0% 0% 0% 10% 136% 14% 104% 29% 37% 80% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +2830%
Contains more Vitamin B3 +35.9%
Contains more Vitamin B5 +477%
Contains more Vitamin B6 +129.6%
Contains more Folate +88.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +661.5%
Contains more Water +19.3%
Contains more Protein +546.8%
Contains more Other +570.8%
Equal in Fats - 30.64
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more Carbs +661.5%
Contains more Water +19.3%
Contains more Protein +546.8%
Contains more Other +570.8%
Equal in Fats - 30.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +494.7%
Contains more Polyunsaturated fat +260.7%
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
66% 29% 5%
Saturated Fat: 19.263 g
Monounsaturated Fat: 8.474 g
Polyunsaturated fat: 1.32 g
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +494.7%
Contains more Polyunsaturated fat +260.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Roquefort
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Roquefort Opinion
Net carbs 6.23g 2g Coconut
Protein 3.33g 21.54g Roquefort
Fats 33.49g 30.64g Coconut
Carbs 15.23g 2g Coconut
Calories 354kcal 369kcal Roquefort
Sugar 6.23g Roquefort
Fiber 9g 0g Coconut
Calcium 14mg 662mg Roquefort
Iron 2.43mg 0.56mg Coconut
Magnesium 32mg 30mg Coconut
Phosphorus 113mg 392mg Roquefort
Potassium 356mg 91mg Coconut
Sodium 20mg 1809mg Coconut
Zinc 1.1mg 2.08mg Roquefort
Copper 0.435mg 0.034mg Coconut
Manganese 1.5mg 0.03mg Coconut
Selenium 10.1µg 14.5µg Roquefort
Vitamin A 0IU 1047IU Roquefort
Vitamin A RAE 0µg 294µg Roquefort
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.04mg Coconut
Vitamin B2 0.02mg 0.586mg Roquefort
Vitamin B3 0.54mg 0.734mg Roquefort
Vitamin B5 0.3mg 1.731mg Roquefort
Vitamin B6 0.054mg 0.124mg Roquefort
Folate 26µg 49µg Roquefort
Vitamin B12 0µg 0.64µg Roquefort
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.303mg Roquefort
Threonine 0.121mg 0.965mg Roquefort
Isoleucine 0.131mg 1.217mg Roquefort
Leucine 0.247mg 2.114mg Roquefort
Lysine 0.147mg 1.848mg Roquefort
Methionine 0.062mg 0.558mg Roquefort
Phenylalanine 0.169mg 1.023mg Roquefort
Valine 0.202mg 1.614mg Roquefort
Histidine 0.077mg 0.602mg Roquefort
Cholesterol 0mg 90mg Coconut
Saturated Fat 29.698g 19.263g Roquefort
Monounsaturated Fat 1.425g 8.474g Roquefort
Polyunsaturated fat 0.366g 1.32g Roquefort

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Roquefort
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
39%
Roquefort
Minerals Daily Need Coverage Score
63%
Coconut
80%
Roquefort

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Roquefort
Roquefort is lower in Saturated Fat (difference - 10.435g)
Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1789mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 90mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $1)
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.