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  6. Coconut vs. Gouda cheese

Coconut vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the main differences between coconut and gouda cheese?

  • Coconut is richer in manganese, copper, fiber, and iron, yet gouda cheese is richer in calcium, vitamin B12, and phosphorus.
  • Gouda cheese's daily need coverage for calcium is 69% higher.
  • Gouda cheese contains less saturated fat.
  • Gouda cheese has a lower glycemic index than coconut.

We used Nuts, coconut meat, raw and Cheese, gouda types in this comparison.

Infographic

Coconut vs Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more PotassiumPotassium +194.2%
Contains more IronIron +912.5%
Contains more CopperCopper +1108.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +13536.4%
Contains more CalciumCalcium +4900%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +383.2%
Contains more SeleniumSelenium +43.6%
~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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B3Vitamin B3 +757.1%
Contains more FolateFolate +23.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1570%
Contains more Vitamin B5Vitamin B5 +13.3%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1050%
Contains more CholineCholine +27.3%
~equal in Vitamin E ~0.24mg

All nutrients comparison - raw data values

Nutrient Coconut Gouda cheese DV% diff.
Calcium 14mg 700mg 69%
Manganese 1.5mg 0.011mg 65%
Vitamin B12 0µg 1.54µg 64%
Phosphorus 113mg 546mg 62%
Saturated fat 29.698g 17.614g 55%
Copper 0.435mg 0.036mg 44%
Protein 3.33g 24.94g 43%
Cholesterol 0mg 114mg 38%
Fiber 9g 0g 36%
Sodium 20mg 819mg 35%
Iron 2.43mg 0.24mg 27%
Zinc 1.1mg 3.9mg 25%
Vitamin B2 0.02mg 0.334mg 24%
Vitamin A 0µg 165µg 18%
Monounsaturated fat 1.425g 7.747g 16%
Fats 33.49g 27.44g 9%
Selenium 10.1µg 14.5µg 8%
Potassium 356mg 121mg 7%
Carbs 15.23g 2.22g 4%
Vitamin C 3.3mg 0mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B1 0.066mg 0.03mg 3%
Vitamin B3 0.54mg 0.063mg 3%
Polyunsaturated fat 0.366g 0.657g 2%
Vitamin B6 0.054mg 0.08mg 2%
Vitamin K 0.2µg 2.3µg 2%
Choline 12.1mg 15.4mg 1%
Magnesium 32mg 29mg 1%
Vitamin B5 0.3mg 0.34mg 1%
Folate 26µg 21µg 1%
Calories 354kcal 356kcal 0%
Net carbs 6.23g 2.22g N/A
Sugar 6.23g 2.22g N/A
Vitamin E 0.24mg 0.24mg 0%
Tryptophan 0.039mg 0.352mg 0%
Threonine 0.121mg 0.93mg 0%
Isoleucine 0.131mg 1.306mg 0%
Leucine 0.247mg 2.564mg 0%
Lysine 0.147mg 2.654mg 0%
Methionine 0.062mg 0.719mg 0%
Phenylalanine 0.169mg 1.431mg 0%
Valine 0.202mg 1.806mg 0%
Histidine 0.077mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more FatsFats +22%
Contains more CarbsCarbs +586%
Contains more WaterWater +13.3%
Contains more ProteinProtein +648.9%
Contains more OtherOther +310.4%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -40.7%
Contains more Mono. FatMonounsaturated fat +443.6%
Contains more Poly. FatPolyunsaturated fat +79.5%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.