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  6. Coconut vs. Goat cheese

Coconut vs. Goat cheese — In-Depth Nutrition Comparison

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Differences between coconut and goat cheese

  • Coconut has more manganese and fiber, while goat cheese has more vitamin B2, phosphorus, vitamin A, calcium, and copper.
  • Coconut's daily need coverage for manganese is 61% higher.
  • The amount of saturated fat in goat cheese is lower.
  • Goat cheese has a lower glycemic index. The glycemic index of goat cheese is 0, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Cheese, goat, semisoft type.

Infographic

Coconut vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +125.3%
Contains more IronIron +50%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +1512.9%
Contains more SeleniumSelenium +165.8%
Contains more CalciumCalcium +2028.6%
Contains more CopperCopper +29.7%
Contains more PhosphorusPhosphorus +231.9%
~equal in Magnesium ~29mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more FolateFolate +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +3280%
Contains more Vitamin B3Vitamin B3 +112.6%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1150%
Contains more CholineCholine +27.3%
~equal in Vitamin E ~0.26mg
~equal in Vitamin B1 ~0.072mg

All nutrients comparison - raw data values

Nutrient Coconut Goat cheese DV% diff.
Manganese 1.5mg 0.093mg 61%
Vitamin B2 0.02mg 0.676mg 50%
Vitamin A 0µg 407µg 45%
Saturated fat 29.698g 20.639g 41%
Protein 3.33g 21.58g 37%
Phosphorus 113mg 375mg 37%
Fiber 9g 0g 36%
Calcium 14mg 298mg 28%
Cholesterol 0mg 79mg 26%
Sodium 20mg 415mg 17%
Copper 0.435mg 0.564mg 14%
Monounsaturated fat 1.425g 6.808g 13%
Selenium 10.1µg 3.8µg 11%
Iron 2.43mg 1.62mg 10%
Vitamin B12 0µg 0.22µg 9%
Potassium 356mg 158mg 6%
Folate 26µg 2µg 6%
Fats 33.49g 29.84g 6%
Carbs 15.23g 0.12g 5%
Zinc 1.1mg 0.66mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B3 0.54mg 1.148mg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 0.366g 0.709g 2%
Vitamin B5 0.3mg 0.19mg 2%
Vitamin K 0.2µg 2.5µg 2%
Choline 12.1mg 15.4mg 1%
Calories 354kcal 364kcal 1%
Magnesium 32mg 29mg 1%
Net carbs 6.23g 0.12g N/A
Sugar 6.23g 0.12g N/A
Vitamin E 0.24mg 0.26mg 0%
Vitamin B1 0.066mg 0.072mg 0%
Vitamin B6 0.054mg 0.06mg 0%
Tryptophan 0.039mg 0.227mg 0%
Threonine 0.121mg 0.805mg 0%
Isoleucine 0.131mg 0.893mg 0%
Leucine 0.247mg 1.861mg 0%
Lysine 0.147mg 1.549mg 0%
Methionine 0.062mg 0.575mg 0%
Phenylalanine 0.169mg 0.859mg 0%
Valine 0.202mg 1.485mg 0%
Histidine 0.077mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more FatsFats +12.2%
Contains more CarbsCarbs +12591.7%
Contains more ProteinProtein +548%
Contains more OtherOther +206.3%
~equal in Water ~45.52g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -30.5%
Contains more Mono. FatMonounsaturated fat +377.8%
Contains more Poly. FatPolyunsaturated fat +93.7%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.