Cheese vs. Coconut Oil
Nutrition comparison of Cheese and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and coconut oil:
- Both cheese and coconut oil are high in calories and saturated fat.
- Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and coconut oil are high in calories. Coconut oil has 132% more calories than cheese - cheese has 384 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in fat and similar to coconut oil for carbs. Cheese has a macronutrient ratio of 25:0:75 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Coconut Oil | |
|---|---|---|
| Protein | 25% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 75% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and coconut oil are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has more protein than coconut oil - cheese has 23.5g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both cheese and coconut oil are high in saturated fat. Coconut oil has 413% more saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and cheese are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Coconut oil has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than coconut oil - cheese has 174ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than coconut oil - cheese has 21iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Cheese and coconut oil contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Cheese and coconut oil contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cheese | Coconut Oil | |
|---|---|---|
| Thiamin | 0.023 MG | ~ |
| Riboflavin | 0.318 MG | ~ |
| Niacin | 0.114 MG | ~ |
| Pantothenic acid | 0.249 MG | ~ |
| Vitamin B6 | 0.061 MG | ~ |
| Folate | 13 UG | ~ |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 658 times more calcium than coconut oil - cheese has 659mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Cheese has 10 times more iron than coconut oil - cheese has 0.59mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Cheese has more potassium than coconut oil - cheese has 85mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Cheese | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.019 G |
| Total | 0.332 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than cheese per 100 grams.
| Cheese | Coconut Oil | |
|---|---|---|
| linoleic acid | 0.532 G | 1.683 G |
| other omega 6 | ~ | 0.076 G |
| Total | 0.532 G | 1.759 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.
Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Coconut Oil (Oil, coconut) .
Cheese g
()
|
Daily Values (%) |
Coconut Oil 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 cheese or coconut oil contain more calories in 100 grams?Both cheese and coconut oil are high in calories. Coconut oil has 130% more calories than cheese - cheese has 384 calories in 100g and coconut oil has 892 calories.
Does cheese or coconut oil contain more calcium?
Cheese is a rich source of calcium and it has 658 times more calcium than coconut oil - cheese has 659mg of calcium in 100 grams and coconut oil has 1mg of calcium.