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  6. Coconut vs. Cheese sandwich

Coconut vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the differences between Coconut and Cheese sandwich?

  • Coconut is higher in Copper, Fiber, and Manganese, yet Cheese sandwich is higher in Phosphorus, Vitamin B2, Selenium, Vitamin B1, and Calcium.
  • Coconut's daily need coverage for Saturated Fat is 128% more.
  • Coconut has 3 times more Fiber than Cheese sandwich. While Coconut has 9g of Fiber, Cheese sandwich has only 3.1g.
  • The amount of Saturated Fat in Cheese sandwich is lower.

We used Nuts, coconut meat, raw and Crackers, wheat, sandwich, with cheese filling types in this article.

Infographic

Coconut vs Cheese sandwich 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
5
:
5
Cheese sandwich
Cheese sandwich
Contains more Potassium +16.3%
Contains less Sodium -97.6%
Contains more Zinc +26.4%
Contains more Copper +171.9%
Contains more Manganese +38.5%
Contains more Calcium +1357.1%
Contains more Magnesium +68.8%
Contains more Phosphorus +238.1%
Contains more Selenium +140.6%
Equal in Iron - 2.62
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains more Potassium +16.3%
Contains less Sodium -97.6%
Contains more Zinc +26.4%
Contains more Copper +171.9%
Contains more Manganese +38.5%
Contains more Calcium +1357.1%
Contains more Magnesium +68.8%
Contains more Phosphorus +238.1%
Contains more Selenium +140.6%
Equal in Iron - 2.62

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
:
8
Cheese sandwich
Cheese sandwich
Contains more Vitamin C +120%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +442.4%
Contains more Vitamin B2 +2035%
Contains more Vitamin B3 +489.8%
Contains more Vitamin B5 +107.3%
Contains more Vitamin B6 +383.3%
Contains more Folate +146.2%
Contains more Vitamin B12 +∞%
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%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin C +120%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +442.4%
Contains more Vitamin B2 +2035%
Contains more Vitamin B3 +489.8%
Contains more Vitamin B5 +107.3%
Contains more Vitamin B6 +383.3%
Contains more Folate +146.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Cheese sandwich
Cheese sandwich
Contains more Fats +34%
Contains more Water +1368.4%
Contains more Protein +194.3%
Contains more Carbs +282.1%
Contains more Other +295.8%
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
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more Fats +34%
Contains more Water +1368.4%
Contains more Protein +194.3%
Contains more Carbs +282.1%
Contains more Other +295.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Cheese sandwich
Cheese sandwich
Contains less Saturated Fat -86.1%
Contains more Monounsaturated Fat +626.4%
Contains more Polyunsaturated fat +2404.4%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -86.1%
Contains more Monounsaturated Fat +626.4%
Contains more Polyunsaturated fat +2404.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Cheese sandwich Opinion
Net carbs 6.23g 55.1g Cheese sandwich
Protein 3.33g 9.8g Cheese sandwich
Fats 33.49g 25g Coconut
Carbs 15.23g 58.2g Cheese sandwich
Calories 354kcal 497kcal Cheese sandwich
Sugar 6.23g Cheese sandwich
Fiber 9g 3.1g Coconut
Calcium 14mg 204mg Cheese sandwich
Iron 2.43mg 2.62mg Cheese sandwich
Magnesium 32mg 54mg Cheese sandwich
Phosphorus 113mg 382mg Cheese sandwich
Potassium 356mg 306mg Coconut
Sodium 20mg 839mg Coconut
Zinc 1.1mg 0.87mg Coconut
Copper 0.435mg 0.16mg Coconut
Manganese 1.5mg 1.083mg Coconut
Selenium 10.1µg 24.3µg Cheese sandwich
Vitamin A 0IU 71IU Cheese sandwich
Vitamin A RAE 0µg 21µg Cheese sandwich
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 1.5mg Coconut
Vitamin B1 0.066mg 0.358mg Cheese sandwich
Vitamin B2 0.02mg 0.427mg Cheese sandwich
Vitamin B3 0.54mg 3.185mg Cheese sandwich
Vitamin B5 0.3mg 0.622mg Cheese sandwich
Vitamin B6 0.054mg 0.261mg Cheese sandwich
Folate 26µg 64µg Cheese sandwich
Vitamin B12 0µg 0.12µg Cheese sandwich
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.13mg Cheese sandwich
Threonine 0.121mg 0.298mg Cheese sandwich
Isoleucine 0.131mg 0.383mg Cheese sandwich
Leucine 0.247mg 0.698mg Cheese sandwich
Lysine 0.147mg 0.344mg Cheese sandwich
Methionine 0.062mg 0.167mg Cheese sandwich
Phenylalanine 0.169mg 0.472mg Cheese sandwich
Valine 0.202mg 0.438mg Cheese sandwich
Histidine 0.077mg 0.219mg Cheese sandwich
Cholesterol 0mg 7mg Coconut
Saturated Fat 29.698g 4.129g Cheese sandwich
Monounsaturated Fat 1.425g 10.351g Cheese sandwich
Polyunsaturated fat 0.366g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Cheese sandwich
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
35%
Cheese sandwich
Minerals Daily Need Coverage Score
63%
Coconut
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 819mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Cheese sandwich
Cheese sandwich is lower in Saturated Fat (difference - 25.569g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 5)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
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.

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.