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  6. Brunost vs. Coconut

Brunost vs. Coconut — In-Depth Nutrition Comparison

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A recap on the differences between brunost and coconut

  • Brunost has more vitamin B2, vitamin B12, vitamin B5, phosphorus, and calcium; however, coconut is higher in manganese, copper, and fiber.
  • Brunost covers your daily vitamin B2 needs 105% more than coconut.
  • Coconut has less cholesterol.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Cheese, gjetost and Nuts, coconut meat, raw.

Infographic

Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
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 MagnesiumMagnesium +118.8%
Contains more CalciumCalcium +2757.1%
Contains more PotassiumPotassium +295.8%
Contains more PhosphorusPhosphorus +292.9%
Contains more SeleniumSelenium +43.6%
Contains more IronIron +367.3%
Contains more CopperCopper +443.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +3650%
~equal in Zinc ~1.1mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +377.3%
Contains more Vitamin B2Vitamin B2 +6810%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B5Vitamin B5 +1017%
Contains more Vitamin B6Vitamin B6 +401.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +420%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brunost Coconut DV% diff.
Vitamin B2 1.382mg 0.02mg 105%
Vitamin B12 2.42µg 0µg 101%
Manganese 0.04mg 1.5mg 63%
Vitamin B5 3.351mg 0.3mg 61%
Saturated fat 19.16g 29.698g 48%
Phosphorus 444mg 113mg 47%
Calcium 400mg 14mg 39%
Copper 0.08mg 0.435mg 39%
Vitamin A 334µg 0µg 37%
Fiber 0g 9g 36%
Cholesterol 94mg 0mg 31%
Potassium 1409mg 356mg 31%
Sodium 600mg 20mg 25%
Iron 0.52mg 2.43mg 24%
Vitamin B1 0.315mg 0.066mg 21%
Vitamin B6 0.271mg 0.054mg 17%
Monounsaturated fat 7.879g 1.425g 16%
Protein 9.65g 3.33g 13%
Carbs 42.65g 15.23g 9%
Magnesium 70mg 32mg 9%
Selenium 14.5µg 10.1µg 8%
Calories 466kcal 354kcal 6%
Fats 29.51g 33.49g 6%
Folate 5µg 26µg 5%
Vitamin C 0mg 3.3mg 4%
Polyunsaturated fat 0.938g 0.366g 4%
Vitamin E 0.24mg 2%
Vitamin B3 0.813mg 0.54mg 2%
Choline 12.1mg 2%
Protein per 100 calories 2.1g 0.94g N/A
Calories per 10 g protein 483kcal 1063kcal N/A
Weight per 100 calories 21g 28g N/A
Unsaturated / Saturated Fat ratio 0.46 0.06 N/A
Net carbs 42.65g 6.23g N/A
Sugar 6.23g N/A
Zinc 1.14mg 1.1mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.135mg 0.039mg 0%
Threonine 0.393mg 0.121mg 0%
Isoleucine 0.519mg 0.131mg 0%
Leucine 0.992mg 0.247mg 0%
Lysine 0.814mg 0.147mg 0%
Methionine 0.318mg 0.062mg 0%
Phenylalanine 0.54mg 0.169mg 0%
Valine 0.765mg 0.202mg 0%
Histidine 0.293mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 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 ProteinProtein +189.8%
Contains more CarbsCarbs +180%
Contains more OtherOther +394.8%
Contains more FatsFats +13.5%
Contains more WaterWater +249.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 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 -35.5%
Contains more Mono. FatMonounsaturated fat +452.9%
Contains more Poly. FatPolyunsaturated fat +156.3%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.