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  6. Parmesan vs. Coconut

Parmesan vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between parmesan and coconut?

  • Parmesan is richer in calcium, phosphorus, vitamin B12, and selenium, yet coconut is richer in manganese, copper, and fiber.
  • Parmesan's daily need coverage for calcium is 84% higher.
  • Coconut contains less cholesterol.

We used Cheese, parmesan, grated and Nuts, coconut meat, raw types in this comparison.

Infographic

Parmesan 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% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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 +5992.9%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +454.9%
Contains more SeleniumSelenium +240.6%
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%
~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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B3Vitamin B3 +575%
Contains more FolateFolate +333.3%

All nutrients comparison - raw data values

Nutrient Parmesan Coconut DV% diff.
Calcium 853mg 14mg 84%
Sodium 1804mg 20mg 78%
Phosphorus 627mg 113mg 73%
Saturated fat 15.371g 29.698g 65%
Manganese 0.071mg 1.5mg 62%
Vitamin B12 1.4µg 0µg 58%
Protein 28.42g 3.33g 50%
Copper 0.04mg 0.435mg 44%
Selenium 34.4µg 10.1µg 44%
Fiber 0g 9g 36%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 0µg 29%
Zinc 4.2mg 1.1mg 28%
Vitamin B2 0.358mg 0.02mg 26%
Iron 0.49mg 2.43mg 24%
Monounsaturated fat 7.13g 1.425g 14%
Fats 27.84g 33.49g 9%
Polyunsaturated fat 1.386g 0.366g 7%
Potassium 180mg 356mg 5%
Folate 6µg 26µg 5%
Vitamin C 0mg 3.3mg 4%
Calories 420kcal 354kcal 3%
Vitamin D* 21 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.026mg 0.066mg 3%
Vitamin B3 0.08mg 0.54mg 3%
Vitamin B5 0.45mg 0.3mg 3%
Vitamin E 0.53mg 0.24mg 2%
Vitamin B6 0.081mg 0.054mg 2%
Vitamin K 1.7µg 0.2µg 1%
Protein per 100 calories 6.8g 0.94g N/A
Calories per 10 g protein 148kcal 1063kcal N/A
Weight per 100 calories 24g 28g N/A
Unsaturated / Saturated Fat ratio 0.55 0.06 N/A
Net carbs 13.91g 6.23g N/A
Carbs 13.91g 15.23g 0%
Magnesium 34mg 32mg 0%
Sugar 0.07g 6.23g N/A
Trans fat 0.876g N/A
Choline 14.1mg 12.1mg 0%
Tryptophan 0.383mg 0.039mg 0%
Threonine 1.075mg 0.121mg 0%
Isoleucine 1.455mg 0.131mg 0%
Leucine 2.747mg 0.247mg 0%
Lysine 2.201mg 0.147mg 0%
Methionine 0.751mg 0.062mg 0%
Phenylalanine 1.538mg 0.169mg 0%
Valine 1.865mg 0.202mg 0%
Histidine 0.806mg 0.077mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 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 +753.5%
Contains more OtherOther +647.9%
Contains more FatsFats +20.3%
Contains more WaterWater +107.5%
~equal in Carbs ~15.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 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 -48.2%
Contains more Mono. FatMonounsaturated fat +400.4%
Contains more Poly. FatPolyunsaturated fat +278.7%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.