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  6. Coconut vs. Brisket raw

Coconut vs. Brisket raw — In-Depth Nutrition Comparison

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What are the differences between coconut and brisket raw?

  • Coconut is higher in manganese, copper, and fiber, yet brisket raw is higher in vitamin B12, zinc, vitamin B6, vitamin B3, and choline.
  • Coconut's daily need coverage for saturated fat is 136% more.
  • The amount of saturated fat in brisket raw is lower.
  • The glycemic index of brisket raw is lower.

We used Nuts, coconut meat, raw and Beef, brisket, whole, separable lean only, all grades, raw types in this article.

Infographic

Coconut vs Brisket raw 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +180%
Contains more IronIron +26.6%
Contains more CopperCopper +443.8%
Contains less SodiumSodium -74.7%
Contains more ManganeseManganese +10614.3%
Contains more ZincZinc +291.8%
Contains more PhosphorusPhosphorus +77.9%
Contains more SeleniumSelenium +62.4%
~equal in Potassium ~330mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 0% 0% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +271.4%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +629.6%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +677.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +550%
Contains more CholineCholine +614.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut Brisket raw DV% diff.
Saturated fat 29.698g 2.59g 123%
Vitamin B12 0µg 2.43µg 101%
Manganese 1.5mg 0.014mg 65%
Fats 33.49g 7.37g 40%
Copper 0.435mg 0.08mg 39%
Fiber 9g 0g 36%
Protein 3.33g 20.72g 35%
Zinc 1.1mg 4.31mg 29%
Vitamin B6 0.054mg 0.42mg 28%
Vitamin B3 0.54mg 3.94mg 21%
Cholesterol 0mg 62mg 21%
Choline 12.1mg 86.5mg 14%
Phosphorus 113mg 201mg 13%
Vitamin B2 0.02mg 0.17mg 12%
Selenium 10.1µg 16.4µg 11%
Calories 354kcal 155kcal 10%
Iron 2.43mg 1.92mg 6%
Folate 26µg 7µg 5%
Carbs 15.23g 0g 5%
Monounsaturated fat 1.425g 3.46g 5%
Vitamin C 3.3mg 0mg 4%
Vitamin B1 0.066mg 0.1mg 3%
Sodium 20mg 79mg 3%
Magnesium 32mg 23mg 2%
Vitamin E 0.24mg 0.32mg 1%
Calcium 14mg 5mg 1%
Vitamin B5 0.3mg 0.35mg 1%
Polyunsaturated fat 0.366g 0.23g 1%
Potassium 356mg 330mg 1%
Vitamin K 0.2µg 1.3µg 1%
Net carbs 6.23g 0g N/A
Sugar 6.23g 0g N/A
Tryptophan 0.039mg 0.232mg 0%
Threonine 0.121mg 0.905mg 0%
Isoleucine 0.131mg 0.931mg 0%
Leucine 0.247mg 1.637mg 0%
Lysine 0.147mg 1.724mg 0%
Methionine 0.062mg 0.53mg 0%
Phenylalanine 0.169mg 0.809mg 0%
Valine 0.202mg 1.008mg 0%
Histidine 0.077mg 0.709mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
Contains more FatsFats +354.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +522.2%
Contains more WaterWater +49.6%
Contains more OtherOther +68.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Poly. FatPolyunsaturated fat +59.1%
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +142.8%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.