Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Coconut
  5. Compare
  6. Coconut vs. Brussels sprouts

Coconut vs. Brussels sprouts — In-Depth Nutrition Comparison

Compare

Important differences between coconut and Brussels sprouts

  • Coconut has more manganese, copper, fiber, selenium, and iron; however, Brussels sprouts have more vitamin K, vitamin C, vitamin A, and vitamin B6.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Coconut has 6 times more selenium than Brussels sprouts. Coconut has 10.1µg of selenium, while Brussels sprouts have 1.6µg.
  • Brussels sprouts are lower in saturated fat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Brussels sprouts, raw.

Infographic

Coconut 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 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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +39.1%
Contains more IronIron +73.6%
Contains more CopperCopper +521.4%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +345.1%
Contains more SeleniumSelenium +531.3%
Contains more CalciumCalcium +200%
~equal in Potassium ~389mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin CVitamin C +2475.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +110.6%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B6Vitamin B6 +305.6%
Contains more Vitamin KVitamin K +88400%
Contains more FolateFolate +134.6%
Contains more CholineCholine +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Brussels sprouts DV% diff.
Polyunsaturated fat 0.366g 153g 1018%
Vitamin K 0.2µg 177µg 147%
Saturated fat 29.698g 0.062g 135%
Vitamin C 3.3mg 85mg 91%
Manganese 1.5mg 0.337mg 51%
Fats 33.49g 0.3g 51%
Copper 0.435mg 0.07mg 41%
Fiber 9g 3.8g 21%
Calories 354kcal 43kcal 16%
Selenium 10.1µg 1.6µg 15%
Vitamin B6 0.054mg 0.219mg 13%
Iron 2.43mg 1.4mg 13%
Folate 26µg 61µg 9%
Vitamin B1 0.066mg 0.139mg 6%
Phosphorus 113mg 69mg 6%
Zinc 1.1mg 0.42mg 6%
Vitamin B2 0.02mg 0.09mg 5%
Vitamin A 0µg 38µg 4%
Vitamin E 0.24mg 0.88mg 4%
Monounsaturated fat 1.425g 0.023g 4%
Calcium 14mg 42mg 3%
Carbs 15.23g 8.95g 2%
Magnesium 32mg 23mg 2%
Choline 12.1mg 19.1mg 1%
Potassium 356mg 389mg 1%
Fructose 0.93g 1%
Vitamin B3 0.54mg 0.745mg 1%
Protein 3.33g 3.38g 0%
Net carbs 6.23g 5.15g N/A
Sugar 6.23g 2.2g N/A
Sodium 20mg 25mg 0%
Vitamin B5 0.3mg 0.309mg 0%
Tryptophan 0.039mg 0.037mg 0%
Threonine 0.121mg 0.12mg 0%
Isoleucine 0.131mg 0.132mg 0%
Leucine 0.247mg 0.152mg 0%
Lysine 0.147mg 0.154mg 0%
Methionine 0.062mg 0.032mg 0%
Phenylalanine 0.169mg 0.098mg 0%
Valine 0.202mg 0.155mg 0%
Histidine 0.077mg 0.076mg 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
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 +11063.3%
Contains more CarbsCarbs +70.2%
Contains more WaterWater +83%
Contains more OtherOther +42.7%
~equal in Protein ~3.38g

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
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 +6095.7%
Contains less Sat. FatSaturated fat -99.8%
Contains more Poly. FatPolyunsaturated fat +41703.3%

People also compare

Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almonds
Almonds
Brussels sprouts
Brussels sprouts vs Broccoli
Broccoli
Brussels sprouts
Brussels sprouts vs Red cabbage
Red cabbage
Brussels sprouts
Brussels sprouts vs Savoy cabbage
Savoy cabbage

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. 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.