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Fontina vs. Coconut oil — In-Depth Nutrition Comparison

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What are the differences between fontina and coconut oil?

  • Fontina is richer than coconut oil in vitamin B12, calcium, phosphorus, zinc, selenium, vitamin A, and vitamin B2.
  • Coconut oil's daily need coverage for saturated fat is 316% more.
  • The amount of cholesterol in coconut oil is lower.
  • The glycemic index of coconut oil is lower.

We used Cheese, fontina and Oil, coconut types in this article.

Infographic

Fontina vs Coconut oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +54900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +360%
Contains more CopperCopper +∞%
Contains more ZincZinc +17400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Fontina
12
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% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +145.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +333.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +126300%
Contains more OtherOther +316.5%
Contains more FatsFats +218.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +37.2%
~equal in Polyunsaturated fat ~1.702g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fontina Coconut oil
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Fontina Coconut oil DV% diff.
Saturated fat 19.196g 82.475g 288%
Fats 31.14g 99.06g 104%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 1mg 55%
Protein 25.6g 0g 51%
Phosphorus 346mg 0mg 49%
Cholesterol 116mg 0mg 39%
Sodium 800mg 0mg 35%
Zinc 3.5mg 0.02mg 32%
Vitamin A 261µg 0µg 29%
Selenium 14.5µg 0µg 26%
Calories 389kcal 892kcal 25%
Vitamin B2 0.204mg 0mg 16%
Vitamin B5 0.429mg 0mg 9%
Vitamin B6 0.083mg 0mg 6%
Monounsaturated fat 8.687g 6.332g 6%
Copper 0.025mg 0mg 3%
Magnesium 14mg 0mg 3%
Choline 15.4mg 0.3mg 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.021mg 0mg 2%
Potassium 64mg 0mg 2%
Vitamin K 2.6µg 0.6µg 2%
Folate 6µg 0µg 2%
Iron 0.23mg 0.05mg 2%
Manganese 0.014mg 0mg 1%
Vitamin B3 0.15mg 0mg 1%
Vitamin E 0.27mg 0.11mg 1%
Carbs 1.55g 0g 1%
Net carbs 1.55g 0g N/A
Sugar 1.55g 0g N/A
Trans fat 0.028g N/A
Polyunsaturated fat 1.654g 1.702g 0%
Tryptophan 0.361mg 0mg 0%
Threonine 0.935mg 0mg 0%
Isoleucine 1.384mg 0mg 0%
Leucine 2.664mg 0mg 0%
Lysine 2.328mg 0mg 0%
Methionine 0.706mg 0mg 0%
Phenylalanine 1.497mg 0mg 0%
Valine 1.926mg 0mg 0%
Histidine 0.959mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Fontina
0%
Coconut oil
Minerals Daily Need Coverage Score
63%
Fontina
0%
Coconut oil

Comparison summary

Which food is richer in minerals?
Fontina
Fontina is relatively richer in minerals
Which food is lower in Saturated fat?
Fontina
Fontina is lower in Saturated fat (difference - 63.279g)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 800mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.3)

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.