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Brazil nut vs Coconut - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.8)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 13.564g)
Which food contains less Sugars?
Brazil nut
Brazil nut contains less Sugars (difference - 3.9g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 17mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Coconut
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brazil nut Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Brazil nut
5
Coconut
Mineral Summary Score
123
Brazil nut
28
Coconut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +1042.9%
Contains more Potassium +85.1%
Contains more Magnesium +1075%
Contains more Copper +300.7%
Contains more Zinc +269.1%
Contains more Phosphorus +541.6%
Contains less Sodium -85%
Equal in Iron - 2.43
Contains more Calcium +1042.9%
Contains more Potassium +85.1%
Contains more Magnesium +1075%
Contains more Copper +300.7%
Contains more Zinc +269.1%
Contains more Phosphorus +541.6%
Contains less Sodium -85%
Equal in Iron - 2.43

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +2254.2%
Contains more Vitamin B1 +834.8%
Contains more Vitamin B2 +75%
Contains more Vitamin B6 +87%
Contains more Vitamin C +371.4%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +63%
Contains more Vitamin K +∞%
Contains more Vitamin E +2254.2%
Contains more Vitamin B1 +834.8%
Contains more Vitamin B2 +75%
Contains more Vitamin B6 +87%
Contains more Vitamin C +371.4%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +63%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
86%
Brazil nut
20%
Coconut
Carbohydrates
12%
Brazil nut
15%
Coconut
Fats
310%
Brazil nut
155%
Coconut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brazil nut Coconut Opinion
Calories 659 354 Brazil nut
Protein 14.32 3.33 Brazil nut
Fats 67.1 33.49 Brazil nut
Vitamin C 0.7 3.3 Coconut
Carbs 11.74 15.23 Coconut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 2.43
Calcium 160 14 Brazil nut
Potassium 659 356 Brazil nut
Magnesium 376 32 Brazil nut
Sugars 2.33 6.23 Coconut
Fiber 7.5 9 Coconut
Copper 1.743 0.435 Brazil nut
Zinc 4.06 1.1 Brazil nut
Starch 0.25 Brazil nut
Phosphorus 725 113 Brazil nut
Sodium 3 20 Brazil nut
Vitamin A 0 0
Vitamin E 5.65 0.24 Brazil nut
Vitamin D 0 0
Vitamin B1 0.617 0.066 Brazil nut
Vitamin B2 0.035 0.02 Brazil nut
Vitamin B3 0.295 0.54 Coconut
Vitamin B5 0.184 0.3 Coconut
Vitamin B6 0.101 0.054 Brazil nut
Vitamin B12 0 0
Vitamin K 0 0.2 Coconut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 16.134 29.698 Brazil nut
Monounsaturated Fat 23.879 1.425 Brazil nut
Polyunsaturated fat 24.399 0.366 Brazil nut
Tryptophan 0.135 0.039 Brazil nut
Threonine 0.365 0.121 Brazil nut
Isoleucine 0.518 0.131 Brazil nut
Leucine 1.19 0.247 Brazil nut
Lysine 0.49 0.147 Brazil nut
Methionine 1.124 0.062 Brazil nut
Phenylalanine 0.639 0.169 Brazil nut
Valine 0.76 0.202 Brazil nut
Histidine 0.409 0.077 Brazil nut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.