Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and coconut:
Both coconut and parmesan cheese are high in calories. Parmesan cheese has 11% more calories than coconut - coconut has 354 calories per 100 grams and parmesan cheese has 392 calories.
Parmesan Cheese | Coconut | |
---|---|---|
Protein | 37% | 4% |
Carbohydrates | 3% | 16% |
Fat | 59% | 80% |
Alcohol | ~ | ~ |
Parmesan cheese has 3.7 times less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
Coconut is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - coconut has 9g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
Parmesan cheese has 55.6 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and parmesan cheese has 0.11g of sugar.
Parmesan cheese is an excellent source of protein and it has 974% more protein than coconut - coconut has 3.3g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Both coconut and parmesan cheese are high in saturated fat. Coconut has 100% more saturated fat than parmesan cheese - coconut has 29.7g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
Coconut has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Coconut has more Vitamin C than parmesan cheese - coconut has 3.3mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than coconut - parmesan cheese has 207ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Parmesan cheese has more Vitamin D than coconut - parmesan cheese has 19iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Coconut and parmesan cheese contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Coconut and parmesan cheese contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and parmesan cheese has 1.7ug of Vitamin K.
Parmesan cheese has more riboflavin and Vitamin B12, however, coconut contains more folate. Both parmesan cheese and coconut contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
Parmesan Cheese | Coconut | |
---|---|---|
Thiamin | 0.039 MG | 0.066 MG |
Riboflavin | 0.332 MG | 0.02 MG |
Niacin | 0.271 MG | 0.54 MG |
Pantothenic acid | 0.453 MG | 0.3 MG |
Vitamin B6 | 0.091 MG | 0.054 MG |
Folate | 7 UG | 26 UG |
Vitamin B12 | 1.2 UG | ~ |
Parmesan cheese is an excellent source of calcium and it has 83 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
Coconut is a great source of iron and it has 196% more iron than parmesan cheese - coconut has 2.4mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
Coconut is an excellent source of potassium and it has 287% more potassium than parmesan cheese - coconut has 356mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
Comparing omega-6 fatty acids, both parmesan cheese and coconut contain significant amounts of linoleic acid.
Parmesan Cheese | Coconut | |
---|---|---|
linoleic acid | 0.272 G | 0.366 G |
Total | 0.272 G | 0.366 G |
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.
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Coconut (Nuts, coconut meat, raw) .
Parmesan Cheese g
()
|
Daily Values (%) |
Coconut g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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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% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||