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  6. Coconut milk vs. Brazil nut

Coconut milk vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and brazil nut

  • Brazil nut is higher than coconut milk in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, zinc, fiber, and calcium.
  • Brazil nut covers your daily selenium needs 3474% more than coconut milk.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Nuts, brazilnuts, dried, unblanched.

Infographic

Coconut milk vs Brazil nut 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +916.2%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +150.6%
Contains more IronIron +48.2%
Contains more CopperCopper +555.3%
Contains more ZincZinc +506%
Contains more PhosphorusPhosphorus +625%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +33.5%
Contains more SeleniumSelenium +30819.4%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B3Vitamin B3 +157.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B1Vitamin B1 +2273.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +206.1%
Contains more FolateFolate +37.5%
Contains more CholineCholine +238.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.184mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Brazil nut DV% diff.
Selenium 6.2µg 1917µg 3474%
Copper 0.266mg 1.743mg 164%
Polyunsaturated fat 0.261g 24.399g 161%
Phosphorus 100mg 725mg 89%
Magnesium 37mg 376mg 81%
Fats 23.84g 67.1g 67%
Monounsaturated fat 1.014g 23.879g 57%
Vitamin B1 0.026mg 0.617mg 49%
Vitamin E 0.15mg 5.65mg 37%
Zinc 0.67mg 4.06mg 31%
Protein 2.29g 14.32g 24%
Saturated fat 21.14g 16.134g 23%
Calories 230kcal 659kcal 21%
Fiber 2.2g 7.5g 21%
Calcium 16mg 160mg 14%
Manganese 0.916mg 1.223mg 13%
Potassium 263mg 659mg 12%
Iron 1.64mg 2.43mg 10%
Vitamin B6 0.033mg 0.101mg 5%
Choline 8.5mg 28.8mg 4%
Vitamin B3 0.76mg 0.295mg 3%
Vitamin B2 0mg 0.035mg 3%
Carbs 5.54g 11.74g 2%
Folate 16µg 22µg 2%
Vitamin C 2.8mg 0.7mg 2%
Sodium 15mg 3mg 1%
Net carbs 3.34g 4.24g N/A
Sugar 3.34g 2.33g N/A
Starch 0.25g 0%
Vitamin B5 0.183mg 0.184mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.027mg 0.135mg 0%
Threonine 0.083mg 0.365mg 0%
Isoleucine 0.09mg 0.518mg 0%
Leucine 0.17mg 1.19mg 0%
Lysine 0.101mg 0.49mg 0%
Methionine 0.043mg 1.124mg 0%
Phenylalanine 0.116mg 0.639mg 0%
Valine 0.139mg 0.76mg 0%
Histidine 0.053mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +1877.2%
Contains more ProteinProtein +525.3%
Contains more FatsFats +181.5%
Contains more CarbsCarbs +111.9%
Contains more OtherOther +381.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -23.7%
Contains more Mono. FatMonounsaturated fat +2254.9%
Contains more Poly. FatPolyunsaturated fat +9248.3%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.