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  6. Coconut vs. Parmesan

Coconut vs. Parmesan — In-Depth Nutrition Comparison

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What are the main differences between coconut and parmesan?

  • Coconut is richer in manganese, copper, and fiber, yet parmesan is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Parmesan's daily need coverage for calcium is 84% higher.
  • Parmesan contains less saturated fat.

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

Infographic

Coconut vs Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more PotassiumPotassium +97.8%
Contains more IronIron +395.9%
Contains more CopperCopper +987.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +2012.7%
Contains more CalciumCalcium +5992.9%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +454.9%
Contains more SeleniumSelenium +240.6%
~equal in Magnesium ~34mg

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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B3Vitamin B3 +575%
Contains more FolateFolate +333.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +120.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1690%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +750%
Contains more CholineCholine +16.5%

All nutrients comparison - raw data values

Nutrient Coconut Parmesan DV% diff.
Calcium 14mg 853mg 84%
Sodium 20mg 1804mg 78%
Phosphorus 113mg 627mg 73%
Saturated fat 29.698g 15.371g 65%
Manganese 1.5mg 0.071mg 62%
Vitamin B12 0µg 1.4µg 58%
Protein 3.33g 28.42g 50%
Selenium 10.1µg 34.4µg 44%
Copper 0.435mg 0.04mg 44%
Fiber 9g 0g 36%
Vitamin A 0µg 262µg 29%
Cholesterol 0mg 86mg 29%
Zinc 1.1mg 4.2mg 28%
Vitamin B2 0.02mg 0.358mg 26%
Iron 2.43mg 0.49mg 24%
Monounsaturated fat 1.425g 7.13g 14%
Fats 33.49g 27.84g 9%
Polyunsaturated fat 0.366g 1.386g 7%
Potassium 356mg 180mg 5%
Folate 26µg 6µg 5%
Vitamin C 3.3mg 0mg 4%
Vitamin B3 0.54mg 0.08mg 3%
Calories 354kcal 420kcal 3%
Vitamin B5 0.3mg 0.45mg 3%
Vitamin B1 0.066mg 0.026mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin E 0.24mg 0.53mg 2%
Vitamin B6 0.054mg 0.081mg 2%
Vitamin K 0.2µg 1.7µg 1%
Carbs 15.23g 13.91g 0%
Net carbs 6.23g 13.91g N/A
Magnesium 32mg 34mg 0%
Sugar 6.23g 0.07g N/A
Trans fat 0.876g N/A
Choline 12.1mg 14.1mg 0%
Tryptophan 0.039mg 0.383mg 0%
Threonine 0.121mg 1.075mg 0%
Isoleucine 0.131mg 1.455mg 0%
Leucine 0.247mg 2.747mg 0%
Lysine 0.147mg 2.201mg 0%
Methionine 0.062mg 0.751mg 0%
Phenylalanine 0.169mg 1.538mg 0%
Valine 0.202mg 1.865mg 0%
Histidine 0.077mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more FatsFats +20.3%
Contains more WaterWater +107.5%
Contains more ProteinProtein +753.5%
Contains more OtherOther +647.9%
~equal in Carbs ~13.91g

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -48.2%
Contains more Mono. FatMonounsaturated fat +400.4%
Contains more Poly. FatPolyunsaturated fat +278.7%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.