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  6. Brussels sprouts vs. Coconut

Brussels sprouts vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Brussels sprouts and coconut

  • Brussels sprouts have more vitamin K, vitamin C, vitamin A, and vitamin B6; however, coconut has more manganese, copper, fiber, selenium, and iron.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Brussels sprouts are lower in saturated fat.

The food varieties used in the comparison are Brussels sprouts, raw and Nuts, coconut meat, raw.

Infographic

Brussels sprouts vs Coconut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +200%
Contains more MagnesiumMagnesium +39.1%
Contains more IronIron +73.6%
Contains more CopperCopper +521.4%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +345.1%
Contains more SeleniumSelenium +531.3%
~equal in Potassium ~356mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +2475.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +110.6%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B6Vitamin B6 +305.6%
Contains more Vitamin KVitamin K +88400%
Contains more FolateFolate +134.6%
Contains more CholineCholine +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Coconut DV% diff.
Polyunsaturated fat 153g 0.366g 1018%
Vitamin K 177µg 0.2µg 147%
Saturated fat 0.062g 29.698g 135%
Vitamin C 85mg 3.3mg 91%
Manganese 0.337mg 1.5mg 51%
Fats 0.3g 33.49g 51%
Copper 0.07mg 0.435mg 41%
Fiber 3.8g 9g 21%
Calories 43kcal 354kcal 16%
Selenium 1.6µg 10.1µg 15%
Vitamin B6 0.219mg 0.054mg 13%
Iron 1.4mg 2.43mg 13%
Folate 61µg 26µg 9%
Vitamin B1 0.139mg 0.066mg 6%
Phosphorus 69mg 113mg 6%
Zinc 0.42mg 1.1mg 6%
Vitamin B2 0.09mg 0.02mg 5%
Vitamin A 38µg 0µg 4%
Vitamin E 0.88mg 0.24mg 4%
Monounsaturated fat 0.023g 1.425g 4%
Calcium 42mg 14mg 3%
Carbs 8.95g 15.23g 2%
Magnesium 23mg 32mg 2%
Choline 19.1mg 12.1mg 1%
Potassium 389mg 356mg 1%
Fructose 0.93g 1%
Vitamin B3 0.745mg 0.54mg 1%
Protein 3.38g 3.33g 0%
Net carbs 5.15g 6.23g N/A
Sugar 2.2g 6.23g N/A
Sodium 25mg 20mg 0%
Vitamin B5 0.309mg 0.3mg 0%
Tryptophan 0.037mg 0.039mg 0%
Threonine 0.12mg 0.121mg 0%
Isoleucine 0.132mg 0.131mg 0%
Leucine 0.152mg 0.247mg 0%
Lysine 0.154mg 0.147mg 0%
Methionine 0.032mg 0.062mg 0%
Phenylalanine 0.098mg 0.169mg 0%
Valine 0.155mg 0.202mg 0%
Histidine 0.076mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +83%
Contains more OtherOther +42.7%
Contains more FatsFats +11063.3%
Contains more CarbsCarbs +70.2%
~equal in Protein ~3.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Poly. FatPolyunsaturated fat +41703.3%
Contains more Mono. FatMonounsaturated fat +6095.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.