Coconut vs. Cheese — In-Depth Nutrition Comparison
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Summary of differences between coconut and cheese
- Coconut has more manganese, copper, and fiber; however, cheese is higher in calcium, phosphorus, protein, vitamin B12, vitamin A, and selenium.
- Cheese covers your daily need for calcium 70% more than coconut.
- Cheese has less saturated fat.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Cheese, cheddar.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more PotassiumPotassium | +368.4% |
| Contains more IronIron | +1635.7% |
| Contains more CopperCopper | +1350% |
| Contains less SodiumSodium | -96.9% |
| Contains more ManganeseManganese | +5455.6% |
| Contains more CalciumCalcium | +4971.4% |
| Contains more ZincZinc | +230.9% |
| Contains more PhosphorusPhosphorus | +302.7% |
| Contains more SeleniumSelenium | +182.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +127.6% |
| Contains more Vitamin B3Vitamin B3 | +815.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +195.8% |
| Contains more Vitamin B2Vitamin B2 | +2040% |
| Contains more Vitamin B5Vitamin B5 | +36.7% |
| Contains more Vitamin B6Vitamin B6 | +22.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 14mg | 710mg | 70% |
| Manganese | 1.5mg | 0.027mg | 64% |
| Phosphorus | 113mg | 455mg | 49% |
| Saturated fat | 29.698g | 18.867g | 49% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Copper | 0.435mg | 0.03mg | 45% |
| Protein | 3.33g | 22.87g | 39% |
| Vitamin A | 0µg | 330µg | 37% |
| Fiber | 9g | 0g | 36% |
| Cholesterol | 0mg | 99mg | 33% |
| Selenium | 10.1µg | 28.5µg | 33% |
| Vitamin B2 | 0.02mg | 0.428mg | 31% |
| Iron | 2.43mg | 0.14mg | 29% |
| Sodium | 20mg | 653mg | 28% |
| Zinc | 1.1mg | 3.64mg | 23% |
| Monounsaturated fat | 1.425g | 9.246g | 20% |
| Potassium | 356mg | 76mg | 8% |
| Polyunsaturated fat | 0.366g | 1.421g | 7% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Carbs | 15.23g | 3.09g | 4% |
| Calories | 354kcal | 404kcal | 3% |
| Vitamin D* | 0 IU | 24 IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin E | 0.24mg | 0.71mg | 3% |
| Vitamin B1 | 0.066mg | 0.029mg | 3% |
| Vitamin B3 | 0.54mg | 0.059mg | 3% |
| Vitamin B5 | 0.3mg | 0.41mg | 2% |
| Vitamin K | 0.2µg | 2.4µg | 2% |
| Magnesium | 32mg | 27mg | 1% |
| Vitamin B6 | 0.054mg | 0.066mg | 1% |
| Choline | 12.1mg | 16.5mg | 1% |
| Protein per 100 calories | 0.94g | 5.7g | N/A |
| Calories per 10 g protein | 1063kcal | 177kcal | N/A |
| Weight per 100 calories | 28g | 25g | N/A |
| Fats | 33.49g | 33.31g | 0% |
| Unsaturated / Saturated Fat ratio | 0.06 | 0.57 | N/A |
| Net carbs | 6.23g | 3.09g | N/A |
| Sugar | 6.23g | 0.48g | N/A |
| Folate | 26µg | 27µg | 0% |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.039mg | 0.547mg | 0% |
| Threonine | 0.121mg | 1.044mg | 0% |
| Isoleucine | 0.131mg | 1.206mg | 0% |
| Leucine | 0.247mg | 1.939mg | 0% |
| Lysine | 0.147mg | 1.025mg | 0% |
| Methionine | 0.062mg | 0.547mg | 0% |
| Phenylalanine | 0.169mg | 1.074mg | 0% |
| Valine | 0.202mg | 1.404mg | 0% |
| Histidine | 0.077mg | 0.547mg | 0% |
| Omega-3 (EPA) | 0g | 0.01g | N/A |
| Omega-3 (DHA) | 0g | 0.001g | N/A |
| Omega-3 (DPA) | 0g | 0.017g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +392.9% |
| Contains more WaterWater | +26.9% |
| Contains more ProteinProtein | +586.8% |
~equal in
Fats
~33.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36.5% |
| Contains more Mono. FatMonounsaturated fat | +548.8% |
| Contains more Poly. FatPolyunsaturated fat | +288.3% |
