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Coconut oil vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between coconut oil and Brussels sprouts

  • Brussels sprouts are higher than coconut oil in vitamin K, vitamin C, iron, vitamin B6, folate, fiber, vitamin A, manganese, and vitamin B1.
  • Coconut oil covers your daily saturated fat needs 412% more than Brussels sprouts.
  • The amount of saturated fat in Brussels sprouts is lower.

Food varieties used in this article are Oil, coconut and Brussels sprouts, raw.

Infographic

Coconut oil vs Brussels sprouts 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2700%
Contains more CopperCopper +∞%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +29400%
Contains more FolateFolate +∞%
Contains more CholineCholine +6266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Brussels sprouts DV% diff.
Polyunsaturated fat 1.702g 153g 1009%
Saturated fat 82.475g 0.062g 375%
Fats 99.06g 0.3g 152%
Vitamin K 0.6µg 177µg 147%
Vitamin C 0mg 85mg 94%
Calories 892kcal 43kcal 42%
Vitamin B6 0mg 0.219mg 17%
Iron 0.05mg 1.4mg 17%
Monounsaturated fat 6.332g 0.023g 16%
Folate 0µg 61µg 15%
Fiber 0g 3.8g 15%
Manganese 0mg 0.337mg 15%
Vitamin B1 0mg 0.139mg 12%
Potassium 0mg 389mg 11%
Phosphorus 0mg 69mg 10%
Copper 0mg 0.07mg 8%
Protein 0g 3.38g 7%
Vitamin B2 0mg 0.09mg 7%
Vitamin B5 0mg 0.309mg 6%
Vitamin B3 0mg 0.745mg 5%
Vitamin E 0.11mg 0.88mg 5%
Magnesium 0mg 23mg 5%
Vitamin A 0µg 38µg 4%
Zinc 0.02mg 0.42mg 4%
Calcium 1mg 42mg 4%
Selenium 0µg 1.6µg 3%
Choline 0.3mg 19.1mg 3%
Carbs 0g 8.95g 3%
Fructose 0.93g 1%
Sodium 0mg 25mg 1%
Net carbs 0g 5.15g N/A
Sugar 0g 2.2g N/A
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.037mg 0%
Threonine 0mg 0.12mg 0%
Isoleucine 0mg 0.132mg 0%
Leucine 0mg 0.152mg 0%
Lysine 0mg 0.154mg 0%
Methionine 0mg 0.032mg 0%
Phenylalanine 0mg 0.098mg 0%
Valine 0mg 0.155mg 0%
Histidine 0mg 0.076mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +32920%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +286566.7%
Contains more OtherOther +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +27430.4%
Contains less Sat. FatSaturated fat -99.9%
Contains more Poly. FatPolyunsaturated fat +8889.4%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.