Cheese vs. Coconut
Nutrition comparison of Cheese and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and coconut:
- Both coconut and cheese are high in calories and saturated fat.
- Cheese has 116.1 times less carbohydrates than coconut.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Coconut has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and cheese are high in calories. Cheese has a little more calories (8%) than coconut by weight - coconut has 354 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much heavier in protein, lighter in carbs and lighter in fat compared to coconut per calorie. Cheese has a macronutrient ratio of 25:0:75 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Coconut | |
|---|---|---|
| Protein | 25% | 4% |
| Carbohydrates | ~ | 16% |
| Fat | 75% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 116.1 times less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than cheese - coconut has 9g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 607% more protein than coconut - coconut has 3.3g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both coconut and cheese are high in saturated fat. Coconut has 85% more saturated fat than cheese - coconut has 29.7g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Coconut has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than cheese - coconut has 3.3mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than coconut - cheese has 174ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than coconut - cheese has 21iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and cheese contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Coconut and cheese contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12. Both cheese and coconut contain significant amounts of pantothenic acid and Vitamin B6.
| Cheese | Coconut | |
|---|---|---|
| Thiamin | 0.023 MG | 0.066 MG |
| Riboflavin | 0.318 MG | 0.02 MG |
| Niacin | 0.114 MG | 0.54 MG |
| Pantothenic acid | 0.249 MG | 0.3 MG |
| Vitamin B6 | 0.061 MG | 0.054 MG |
| Folate | 13 UG | 26 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 46 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Coconut is a great source of iron and it has 312% more iron than cheese - coconut has 2.4mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Coconut is an excellent source of potassium and it has 319% more potassium than cheese - coconut has 356mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cheese and coconut contain significant amounts of linoleic acid.
| Cheese | Coconut | |
|---|---|---|
| linoleic acid | 0.532 G | 0.366 G |
| Total | 0.532 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cheese g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or cheese contain more calories in 100 grams?Both coconut and cheese are high in calories. Cheese has a little more calories ( 10%) than coconut by weight - coconut has 354 calories in 100g and cheese has 384 calories.
Does coconut or cheese contain more calcium?
Cheese is a rich source of calcium and it has 46 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and cheese has 659mg of calcium.
Does coconut or cheese contain more potassium?
Coconut is a rich source of potassium and it has 320% more potassium than cheese - coconut has 356mg of potassium in 100 grams and cheese has 85mg of potassium.