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Coconut vs. Brussels sprouts — In-Depth Nutrition Comparison

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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Brussels sprouts
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Brussels sprouts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
73%
Brussels sprouts
Minerals Daily Need Coverage Score
63%
Coconut
24%
Brussels sprouts

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 4.03g)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 29.636g)
Which food is cheaper?
Brussels sprouts
Brussels sprouts is cheaper (difference - $2.2)
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.