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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
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
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
63%
64%
Comparison summary
Which food is lower in Sugar?
Goat cheese is lower in Sugar (difference - 6.11g)
Which food is lower in Saturated fat?
Goat cheese is lower in Saturated fat (difference - 9.059g)
Which food is lower in glycemic index?
Goat cheese is lower in glycemic index (difference - 59)
Which food is cheaper?
Goat cheese is cheaper (difference - $0.6)
Which food is richer in vitamins?
Goat cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 395mg)
Which food is richer in minerals?
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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.