Coconut vs. Fontina — In-Depth Nutrition Comparison
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The main differences between coconut and fontina
- Coconut has more manganese, copper, fiber, and iron; however, fontina has more vitamin B12, calcium, and phosphorus.
- Daily need coverage for vitamin B12 for fontina is 70% higher.
- Fontina is lower in saturated fat.
- Coconut has a higher glycemic index than fontina.
Food types used in this article are Nuts, coconut meat, raw and Cheese, fontina.
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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 | +128.6% |
| Contains more PotassiumPotassium | +456.3% |
| Contains more IronIron | +956.5% |
| Contains more CopperCopper | +1640% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +10614.3% |
| Contains more CalciumCalcium | +3828.6% |
| Contains more ZincZinc | +218.2% |
| Contains more PhosphorusPhosphorus | +206.2% |
| Contains more SeleniumSelenium | +43.6% |
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 | +214.3% |
| Contains more Vitamin B3Vitamin B3 | +260% |
| Contains more FolateFolate | +333.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +12.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +920% |
| Contains more Vitamin B5Vitamin B5 | +43% |
| Contains more Vitamin B6Vitamin B6 | +53.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1200% |
| Contains more CholineCholine | +27.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.68µg | 70% |
| Manganese | 1.5mg | 0.014mg | 65% |
| Calcium | 14mg | 550mg | 54% |
| Saturated fat | 29.698g | 19.196g | 48% |
| Copper | 0.435mg | 0.025mg | 46% |
| Protein | 3.33g | 25.6g | 45% |
| Cholesterol | 0mg | 116mg | 39% |
| Fiber | 9g | 0g | 36% |
| Sodium | 20mg | 800mg | 34% |
| Phosphorus | 113mg | 346mg | 33% |
| Vitamin A | 0µg | 261µg | 29% |
| Iron | 2.43mg | 0.23mg | 28% |
| Zinc | 1.1mg | 3.5mg | 22% |
| Monounsaturated fat | 1.425g | 8.687g | 18% |
| Vitamin B2 | 0.02mg | 0.204mg | 14% |
| Potassium | 356mg | 64mg | 9% |
| Polyunsaturated fat | 0.366g | 1.654g | 9% |
| Selenium | 10.1µg | 14.5µg | 8% |
| Carbs | 15.23g | 1.55g | 5% |
| Folate | 26µg | 6µg | 5% |
| Magnesium | 32mg | 14mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B1 | 0.066mg | 0.021mg | 4% |
| Fats | 33.49g | 31.14g | 4% |
| Vitamin D | 0IU | 23IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B5 | 0.3mg | 0.429mg | 3% |
| Vitamin K | 0.2µg | 2.6µg | 2% |
| Calories | 354kcal | 389kcal | 2% |
| Vitamin B6 | 0.054mg | 0.083mg | 2% |
| Vitamin B3 | 0.54mg | 0.15mg | 2% |
| Choline | 12.1mg | 15.4mg | 1% |
| Net carbs | 6.23g | 1.55g | N/A |
| Sugar | 6.23g | 1.55g | N/A |
| Vitamin E | 0.24mg | 0.27mg | 0% |
| Tryptophan | 0.039mg | 0.361mg | 0% |
| Threonine | 0.121mg | 0.935mg | 0% |
| Isoleucine | 0.131mg | 1.384mg | 0% |
| Leucine | 0.247mg | 2.664mg | 0% |
| Lysine | 0.147mg | 2.328mg | 0% |
| Methionine | 0.062mg | 0.706mg | 0% |
| Phenylalanine | 0.169mg | 1.497mg | 0% |
| Valine | 0.202mg | 1.926mg | 0% |
| Histidine | 0.077mg | 0.959mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +882.6% |
| Contains more WaterWater | +23.9% |
| Contains more ProteinProtein | +668.8% |
| Contains more OtherOther | +294.8% |
~equal in
Fats
~31.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -35.4% |
| Contains more Mono. FatMonounsaturated fat | +509.6% |
| Contains more Poly. FatPolyunsaturated fat | +351.9% |
