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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.
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more PotassiumPotassium +16.3%
Contains more CopperCopper +171.9%
Contains more ZincZinc +26.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +38.5%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +1357.1%
Contains more PhosphorusPhosphorus +238.1%
Contains more SeleniumSelenium +140.6%
~equal in Iron ~2.62mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +120%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +442.4%
Contains more Vitamin B2Vitamin B2 +2035%
Contains more Vitamin B3Vitamin B3 +489.8%
Contains more Vitamin B5Vitamin B5 +107.3%
Contains more Vitamin B6Vitamin B6 +383.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut Cheese sandwich DV% diff.
Saturated fat 29.698g 4.129g 116%
Polyunsaturated fat 0.366g 9.166g 59%
Phosphorus 113mg 382mg 38%
Sodium 20mg 839mg 36%
Vitamin B2 0.02mg 0.427mg 31%
Copper 0.435mg 0.16mg 31%
Selenium 10.1µg 24.3µg 26%
Fiber 9g 3.1g 24%
Vitamin B1 0.066mg 0.358mg 24%
Monounsaturated fat 1.425g 10.351g 22%
Calcium 14mg 204mg 19%
Manganese 1.5mg 1.083mg 18%
Vitamin B3 0.54mg 3.185mg 17%
Vitamin B6 0.054mg 0.261mg 16%
Carbs 15.23g 58.2g 14%
Protein 3.33g 9.8g 13%
Fats 33.49g 25g 13%
Folate 26µg 64µg 10%
Calories 354kcal 497kcal 7%
Vitamin B5 0.3mg 0.622mg 6%
Vitamin B12 0µg 0.12µg 5%
Magnesium 32mg 54mg 5%
Vitamin E 0.24mg 2%
Vitamin C 3.3mg 1.5mg 2%
Vitamin A 0µg 21µg 2%
Choline 12.1mg 2%
Cholesterol 0mg 7mg 2%
Iron 2.43mg 2.62mg 2%
Zinc 1.1mg 0.87mg 2%
Potassium 356mg 306mg 1%
Net carbs 6.23g 55.1g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.13mg 0%
Threonine 0.121mg 0.298mg 0%
Isoleucine 0.131mg 0.383mg 0%
Leucine 0.247mg 0.698mg 0%
Lysine 0.147mg 0.344mg 0%
Methionine 0.062mg 0.167mg 0%
Phenylalanine 0.169mg 0.472mg 0%
Valine 0.202mg 0.438mg 0%
Histidine 0.077mg 0.219mg 0%

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
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 FatsFats +34%
Contains more WaterWater +1368.4%
Contains more ProteinProtein +194.3%
Contains more CarbsCarbs +282.1%
Contains more OtherOther +295.8%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Mono. FatMonounsaturated fat +626.4%
Contains more Poly. FatPolyunsaturated fat +2404.4%

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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.