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  6. Coconut oil vs. Brazil nut

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

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A recap on differences between coconut oil and brazil nut

  • Brazil nut is higher than coconut oil in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, zinc, and fiber.
  • Brazil nut covers your daily selenium needs 3485% more than coconut oil.
  • Coconut oil contains 5 times more saturated fat than brazil nut. While coconut oil contains 82.475g of saturated fat, brazil nut contains only 16.134g.

Food varieties used in this article are Oil, coconut and Nuts, brazilnuts, dried, unblanched.

Infographic

Coconut oil 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 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +15900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4760%
Contains more CopperCopper +∞%
Contains more ZincZinc +20200%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5036.4%
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 FolateFolate +∞%
Contains more CholineCholine +9500%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Brazil nut DV% diff.
Selenium 0µg 1917µg 3485%
Saturated fat 82.475g 16.134g 302%
Copper 0mg 1.743mg 194%
Polyunsaturated fat 1.702g 24.399g 151%
Phosphorus 0mg 725mg 104%
Magnesium 0mg 376mg 90%
Manganese 0mg 1.223mg 53%
Vitamin B1 0mg 0.617mg 51%
Fats 99.06g 67.1g 49%
Monounsaturated fat 6.332g 23.879g 44%
Vitamin E 0.11mg 5.65mg 37%
Zinc 0.02mg 4.06mg 37%
Iron 0.05mg 2.43mg 30%
Fiber 0g 7.5g 30%
Protein 0g 14.32g 29%
Potassium 0mg 659mg 19%
Calcium 1mg 160mg 16%
Calories 892kcal 659kcal 12%
Vitamin B6 0mg 0.101mg 8%
Folate 0µg 22µg 6%
Choline 0.3mg 28.8mg 5%
Carbs 0g 11.74g 4%
Vitamin B5 0mg 0.184mg 4%
Vitamin B2 0mg 0.035mg 3%
Vitamin B3 0mg 0.295mg 2%
Vitamin C 0mg 0.7mg 1%
Vitamin K 0.6µg 0µg 1%
Net carbs 0g 4.24g N/A
Sugar 0g 2.33g N/A
Starch 0.25g 0%
Sodium 0mg 3mg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.135mg 0%
Threonine 0mg 0.365mg 0%
Isoleucine 0mg 0.518mg 0%
Leucine 0mg 1.19mg 0%
Lysine 0mg 0.49mg 0%
Methionine 0mg 1.124mg 0%
Phenylalanine 0mg 0.639mg 0%
Valine 0mg 0.76mg 0%
Histidine 0mg 0.409mg 0%
Omega-3 - ALA 0.019g 0.018g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Linoleic acid 1.676g 23.859g 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
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 FatsFats +47.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11300%
Contains more OtherOther +275.8%

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
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 -80.4%
Contains more Mono. FatMonounsaturated fat +277.1%
Contains more Poly. FatPolyunsaturated fat +1333.5%

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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. 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.