Parmesan Cheese vs. Coconut
Nutrition comparison of Parmesan Cheese and Coconut
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 and saturated fat.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Parmesan cheese has 3.7 times less carbohydrates than coconut.
- Parmesan cheese has 55.6 times less sugar than coconut.
- Parmesan cheese has more riboflavin and Vitamin B12, however, coconut contains more folate.
- Parmesan cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, parmesan cheese is much heavier in protein, lighter in carbs and much lighter in fat compared to coconut per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Coconut | |
|---|---|---|
| Protein | 38% | 4% |
| Carbohydrates | 3% | 16% |
| Fat | 59% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
cholesterol
Coconut has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin D
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 | ~ |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Parmesan Cheese or Coconut .
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
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 parmesan cheese contain more calories in 100 grams?Both coconut and parmesan cheese are high in calories. Parmesan cheese has 10% more calories than coconut - coconut has 354 calories in 100g and parmesan cheese has 392 calories.
Is coconut or parmesan cheese better for protein?
Parmesan cheese is a fantastic source of protein and it has 970% more protein than coconut - coconut has 3.3g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does coconut or parmesan cheese contain more calcium?
Parmesan cheese is a rich source of calcium and it has 83 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does coconut or parmesan cheese contain more potassium?
Coconut is a rich source of potassium and it has 290% more potassium than parmesan cheese - coconut has 356mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.