Coconut vs. Ricotta — In-Depth Nutrition Comparison
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Significant differences between coconut and ricotta
- Coconut has more manganese, copper, fiber, and iron; however, ricotta is richer in calcium, vitamin B12, vitamin B2, and vitamin A.
- Coconut covers your daily saturated fat needs 107% more than ricotta.
- Ricotta contains less saturated fat.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of ricotta is 27.
Specific food types used in this comparison are Nuts, coconut meat, raw and Cheese, ricotta, whole milk.
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 MagnesiumMagnesium | +190.9% |
| Contains more PotassiumPotassium | +239% |
| Contains more IronIron | +539.5% |
| Contains more CopperCopper | +1971.4% |
| Contains less SodiumSodium | -76.2% |
| Contains more ManganeseManganese | +24900% |
| Contains more CalciumCalcium | +1378.6% |
| Contains more PhosphorusPhosphorus | +39.8% |
| 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 EVitamin E | +118.2% |
| Contains more Vitamin B1Vitamin B1 | +407.7% |
| Contains more Vitamin B3Vitamin B3 | +419.2% |
| Contains more Vitamin B5Vitamin B5 | +40.8% |
| Contains more Vitamin B6Vitamin B6 | +25.6% |
| Contains more FolateFolate | +116.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +875% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +450% |
| Contains more CholineCholine | +44.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 8.295g | 97% |
| Manganese | 1.5mg | 0.006mg | 65% |
| Copper | 0.435mg | 0.021mg | 46% |
| Fiber | 9g | 0g | 36% |
| Fats | 33.49g | 12.98g | 32% |
| Iron | 2.43mg | 0.38mg | 26% |
| Calcium | 14mg | 207mg | 19% |
| Cholesterol | 0mg | 51mg | 17% |
| Protein | 3.33g | 11.26g | 16% |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Vitamin B2 | 0.02mg | 0.195mg | 13% |
| Vitamin A | 0µg | 120µg | 13% |
| Calories | 354kcal | 174kcal | 9% |
| Selenium | 10.1µg | 14.5µg | 8% |
| Potassium | 356mg | 105mg | 7% |
| Phosphorus | 113mg | 158mg | 6% |
| Monounsaturated fat | 1.425g | 3.627g | 6% |
| Magnesium | 32mg | 11mg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Folate | 26µg | 12µg | 4% |
| Carbs | 15.23g | 3.04g | 4% |
| Vitamin B1 | 0.066mg | 0.013mg | 4% |
| Sodium | 20mg | 84mg | 3% |
| Vitamin B3 | 0.54mg | 0.104mg | 3% |
| Vitamin B5 | 0.3mg | 0.213mg | 2% |
| Vitamin D | 0IU | 10IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin E | 0.24mg | 0.11mg | 1% |
| Vitamin B6 | 0.054mg | 0.043mg | 1% |
| Zinc | 1.1mg | 1.16mg | 1% |
| Choline | 12.1mg | 17.5mg | 1% |
| Vitamin K | 0.2µg | 1.1µg | 1% |
| Net carbs | 6.23g | 3.04g | N/A |
| Sugar | 6.23g | 0.27g | N/A |
| Polyunsaturated fat | 0.366g | 0.385g | 0% |
| Tryptophan | 0.039mg | 0.125mg | 0% |
| Threonine | 0.121mg | 0.517mg | 0% |
| Isoleucine | 0.131mg | 0.589mg | 0% |
| Leucine | 0.247mg | 1.221mg | 0% |
| Lysine | 0.147mg | 1.338mg | 0% |
| Methionine | 0.062mg | 0.281mg | 0% |
| Phenylalanine | 0.169mg | 0.556mg | 0% |
| Valine | 0.202mg | 0.692mg | 0% |
| Histidine | 0.077mg | 0.459mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +158% |
| Contains more CarbsCarbs | +401% |
| Contains more ProteinProtein | +238.1% |
| Contains more WaterWater | +52.6% |
~equal in
Other
~1.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -72.1% |
| Contains more Mono. FatMonounsaturated fat | +154.5% |
~equal in
Polyunsaturated fat
~0.385g
