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Coconut vs. Swiss cheese — In-Depth Nutrition Comparison

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The main differences between coconut and Swiss cheese

  • Coconut has more manganese, copper, and fiber; however, Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Swiss cheese is lower in saturated fat.
  • Coconut has a higher glycemic index than Swiss cheese.

Food types used in this article are Nuts, coconut meat, raw and Cheese, swiss.

Infographic

Coconut vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +394.4%
Contains more IronIron +1769.2%
Contains more CopperCopper +825.5%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +5669.2%
Contains more CalciumCalcium +6257.1%
Contains more ZincZinc +297.3%
Contains more PhosphorusPhosphorus +408%
Contains more SeleniumSelenium +197%
~equal in Magnesium ~33mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +743.8%
Contains more FolateFolate +160%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +1410%
Contains more Vitamin B5Vitamin B5 +17.7%
Contains more Vitamin B6Vitamin B6 +31.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +28.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 14mg 890mg 88%
Phosphorus 113mg 574mg 66%
Manganese 1.5mg 0.026mg 64%
Saturated fat 29.698g 18.227g 52%
Protein 3.33g 26.96g 47%
Copper 0.435mg 0.047mg 43%
Selenium 10.1µg 30µg 36%
Fiber 9g 0g 36%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Zinc 1.1mg 4.37mg 30%
Iron 2.43mg 0.13mg 29%
Vitamin B2 0.02mg 0.302mg 22%
Monounsaturated fat 1.425g 8.046g 17%
Potassium 356mg 72mg 8%
Polyunsaturated fat 0.366g 1.341g 7%
Sodium 20mg 187mg 7%
Carbs 15.23g 1.44g 5%
Vitamin B1 0.066mg 0.011mg 5%
Folate 26µg 10µg 4%
Vitamin C 3.3mg 0mg 4%
Fats 33.49g 30.99g 4%
Vitamin B3 0.54mg 0.064mg 3%
Vitamin E 0.24mg 0.6mg 2%
Calories 354kcal 393kcal 2%
Choline 12.1mg 15.5mg 1%
Vitamin B6 0.054mg 0.071mg 1%
Vitamin K 0.2µg 1.4µg 1%
Vitamin B5 0.3mg 0.353mg 1%
Net carbs 6.23g 1.44g N/A
Magnesium 32mg 33mg 0%
Sugar 6.23g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.039mg 0.401mg 0%
Threonine 0.121mg 1.038mg 0%
Isoleucine 0.131mg 1.537mg 0%
Leucine 0.247mg 2.959mg 0%
Lysine 0.147mg 2.585mg 0%
Methionine 0.062mg 0.784mg 0%
Phenylalanine 0.169mg 1.662mg 0%
Valine 0.202mg 2.139mg 0%
Histidine 0.077mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +957.6%
Contains more WaterWater +24.9%
Contains more ProteinProtein +709.6%
Contains more OtherOther +210.4%
~equal in Fats ~30.99g

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -38.6%
Contains more Mono. FatMonounsaturated fat +464.6%
Contains more Poly. FatPolyunsaturated fat +266.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.