Coconut vs. Parmesan — In-Depth Nutrition Comparison
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What are the main differences between coconut and parmesan?
- Coconut is richer in manganese, copper, and fiber, yet parmesan is richer in calcium, phosphorus, protein, vitamin B12, and selenium.
- Parmesan's daily need coverage for calcium is 84% higher.
- Parmesan contains less saturated fat.
We used Nuts, coconut meat, raw and Cheese, parmesan, grated types in this comparison.
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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 PotassiumPotassium | +97.8% |
| Contains more IronIron | +395.9% |
| Contains more CopperCopper | +987.5% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +2012.7% |
| Contains more CalciumCalcium | +5992.9% |
| Contains more ZincZinc | +281.8% |
| Contains more PhosphorusPhosphorus | +454.9% |
| Contains more SeleniumSelenium | +240.6% |
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 | +153.8% |
| Contains more Vitamin B3Vitamin B3 | +575% |
| Contains more FolateFolate | +333.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +120.8% |
| Contains more Vitamin B2Vitamin B2 | +1690% |
| Contains more Vitamin B5Vitamin B5 | +50% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +750% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 14mg | 853mg | 84% |
| Sodium | 20mg | 1804mg | 78% |
| Phosphorus | 113mg | 627mg | 73% |
| Saturated fat | 29.698g | 15.371g | 65% |
| Manganese | 1.5mg | 0.071mg | 62% |
| Vitamin B12 | 0µg | 1.4µg | 58% |
| Protein | 3.33g | 28.42g | 50% |
| Copper | 0.435mg | 0.04mg | 44% |
| Selenium | 10.1µg | 34.4µg | 44% |
| Fiber | 9g | 0g | 36% |
| Cholesterol | 0mg | 86mg | 29% |
| Vitamin A | 0µg | 262µg | 29% |
| Zinc | 1.1mg | 4.2mg | 28% |
| Vitamin B2 | 0.02mg | 0.358mg | 26% |
| Iron | 2.43mg | 0.49mg | 24% |
| Monounsaturated fat | 1.425g | 7.13g | 14% |
| Fats | 33.49g | 27.84g | 9% |
| Polyunsaturated fat | 0.366g | 1.386g | 7% |
| Omega-3 (ALA) | 0.102g | 6% | |
| Potassium | 356mg | 180mg | 5% |
| Folate | 26µg | 6µg | 5% |
| Omega-6 (Linoleic acid) | 0.87g | 5% | |
| Vitamin C | 3.3mg | 0mg | 4% |
| Calories | 354kcal | 420kcal | 3% |
| Vitamin D* | 0 IU | 21 IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin B1 | 0.066mg | 0.026mg | 3% |
| Vitamin B3 | 0.54mg | 0.08mg | 3% |
| Vitamin B5 | 0.3mg | 0.45mg | 3% |
| Vitamin E | 0.24mg | 0.53mg | 2% |
| Vitamin B6 | 0.054mg | 0.081mg | 2% |
| Vitamin K | 0.2µg | 1.7µg | 1% |
| Protein per 100 calories | 0.94g | 6.8g | N/A |
| Calories per 10 g protein | 1063kcal | 148kcal | N/A |
| Weight per 100 calories | 28g | 24g | N/A |
| Unsaturated / Saturated Fat ratio | 0.06 | 0.55 | N/A |
| Net carbs | 6.23g | 13.91g | N/A |
| Carbs | 15.23g | 13.91g | 0% |
| Magnesium | 32mg | 34mg | 0% |
| Sugar | 6.23g | 0.07g | N/A |
| Trans fat | 0.876g | N/A | |
| Choline | 12.1mg | 14.1mg | 0% |
| Tryptophan | 0.039mg | 0.383mg | 0% |
| Threonine | 0.121mg | 1.075mg | 0% |
| Isoleucine | 0.131mg | 1.455mg | 0% |
| Leucine | 0.247mg | 2.747mg | 0% |
| Lysine | 0.147mg | 2.201mg | 0% |
| Methionine | 0.062mg | 0.751mg | 0% |
| Phenylalanine | 0.169mg | 1.538mg | 0% |
| Valine | 0.202mg | 1.865mg | 0% |
| Histidine | 0.077mg | 0.806mg | 0% |
| Omega-3 (DPA) | 0g | 0.015g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.002g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.002g | N/A | |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.026g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +20.3% |
| Contains more WaterWater | +107.5% |
| Contains more ProteinProtein | +753.5% |
~equal in
Carbs
~13.91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.2% |
| Contains more Mono. FatMonounsaturated fat | +400.4% |
| Contains more Poly. FatPolyunsaturated fat | +278.7% |
