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  6. Goat cheese vs. Coconut

Goat cheese vs. Coconut — In-Depth Nutrition Comparison

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Differences between goat cheese and coconut

  • Goat cheese has more vitamin B2, phosphorus, vitamin A, calcium, and copper, while coconut has more manganese and fiber.
  • Coconut's daily need coverage for manganese is 61% higher.
  • The amount of cholesterol in coconut is lower.
  • Goat cheese has a lower glycemic index. The glycemic index of goat cheese is 0, while the glycemic index of coconut is 59.

The food types used in this comparison are Cheese, goat, semisoft type and Nuts, coconut meat, raw.

Infographic

Goat cheese vs Coconut 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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%
Contains more CalciumCalcium +2028.6%
Contains more CopperCopper +29.7%
Contains more PhosphorusPhosphorus +231.9%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +125.3%
Contains more IronIron +50%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +1512.9%
Contains more SeleniumSelenium +165.8%

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +3280%
Contains more Vitamin B3Vitamin B3 +112.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1150%
Contains more CholineCholine +27.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more FolateFolate +1200%
~equal in Vitamin E ~0.24mg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B6 ~0.054mg

All nutrients comparison - raw data values

Nutrient Goat cheese Coconut DV% diff.
Manganese 0.093mg 1.5mg 61%
Vitamin B2 0.676mg 0.02mg 50%
Vitamin A 407µg 0µg 45%
Saturated fat 20.639g 29.698g 41%
Protein 21.58g 3.33g 37%
Phosphorus 375mg 113mg 37%
Fiber 0g 9g 36%
Calcium 298mg 14mg 28%
Cholesterol 79mg 0mg 26%
Sodium 415mg 20mg 17%
Copper 0.564mg 0.435mg 14%
Monounsaturated fat 6.808g 1.425g 13%
Selenium 3.8µg 10.1µg 11%
Iron 1.62mg 2.43mg 10%
Vitamin B12 0.22µg 0µg 9%
Potassium 158mg 356mg 6%
Folate 2µg 26µg 6%
Fats 29.84g 33.49g 6%
Carbs 0.12g 15.23g 5%
Zinc 0.66mg 1.1mg 4%
Vitamin C 0mg 3.3mg 4%
Vitamin B3 1.148mg 0.54mg 4%
Vitamin D 22IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.709g 0.366g 2%
Vitamin B5 0.19mg 0.3mg 2%
Vitamin K 2.5µg 0.2µg 2%
Choline 15.4mg 12.1mg 1%
Calories 364kcal 354kcal 1%
Magnesium 29mg 32mg 1%
Net carbs 0.12g 6.23g N/A
Sugar 0.12g 6.23g N/A
Vitamin E 0.26mg 0.24mg 0%
Vitamin B1 0.072mg 0.066mg 0%
Vitamin B6 0.06mg 0.054mg 0%
Tryptophan 0.227mg 0.039mg 0%
Threonine 0.805mg 0.121mg 0%
Isoleucine 0.893mg 0.131mg 0%
Leucine 1.861mg 0.247mg 0%
Lysine 1.549mg 0.147mg 0%
Methionine 0.575mg 0.062mg 0%
Phenylalanine 0.859mg 0.169mg 0%
Valine 1.485mg 0.202mg 0%
Histidine 0.589mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +548%
Contains more OtherOther +206.3%
Contains more FatsFats +12.2%
Contains more CarbsCarbs +12591.7%
~equal in Water ~46.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -30.5%
Contains more Mono. FatMonounsaturated fat +377.8%
Contains more Poly. FatPolyunsaturated fat +93.7%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.