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  6. Swiss cheese vs. Coconut

Swiss cheese vs. Coconut — In-Depth Nutrition Comparison

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The main differences between Swiss cheese and coconut

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

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

Infographic

Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 +6257.1%
Contains more ZincZinc +297.3%
Contains more PhosphorusPhosphorus +408%
Contains more SeleniumSelenium +197%
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%
~equal in Magnesium ~32mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +743.8%
Contains more FolateFolate +160%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +709.6%
Contains more OtherOther +210.4%
Contains more CarbsCarbs +957.6%
Contains more WaterWater +24.9%
~equal in Fats ~33.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 -38.6%
Contains more Mono. FatMonounsaturated fat +464.6%
Contains more Poly. FatPolyunsaturated fat +266.4%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Coconut
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
48%
Swiss cheese
8%
Coconut
Minerals Daily Need Coverage Score
87%
Swiss cheese
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Swiss cheese
Swiss cheese is lower in Saturated fat (difference - 11.471g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 167mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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