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Coconut vs. Brunost — In-Depth Nutrition Comparison

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A recap on differences between Coconut and Brunost

  • Coconut has more Manganese, Copper, and Fiber, however, Brunost is higher in Vitamin B2, Vitamin B12, Vitamin B5, Phosphorus, Calcium, and Vitamin A RAE.
  • Brunost covers your daily Vitamin B2 needs 105% more than Coconut.
  • Brunost has less Saturated Fat.

Food varieties used in this article are Nuts, coconut meat, raw and Cheese, gjetost.

Infographic

Coconut vs Brunost 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.
Contains more Iron +367.3%
Contains less Sodium -96.7%
Contains more Copper +443.8%
Contains more Manganese +3650%
Contains more Calcium +2757.1%
Contains more Magnesium +118.8%
Contains more Phosphorus +292.9%
Contains more Potassium +295.8%
Contains more Selenium +43.6%
Equal in Zinc - 1.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Iron +367.3%
Contains less Sodium -96.7%
Contains more Copper +443.8%
Contains more Manganese +3650%
Contains more Calcium +2757.1%
Contains more Magnesium +118.8%
Contains more Phosphorus +292.9%
Contains more Potassium +295.8%
Contains more Selenium +43.6%
Equal in Zinc - 1.14

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.
:
Contains more Vitamin C +∞%
Contains more Folate +420%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +377.3%
Contains more Vitamin B2 +6810%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B5 +1017%
Contains more Vitamin B6 +401.9%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin C +∞%
Contains more Folate +420%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +377.3%
Contains more Vitamin B2 +6810%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B5 +1017%
Contains more Vitamin B6 +401.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +13.5%
Contains more Water +249.6%
Contains more Protein +189.8%
Contains more Carbs +180%
Contains more Other +394.8%
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more Fats +13.5%
Contains more Water +249.6%
Contains more Protein +189.8%
Contains more Carbs +180%
Contains more Other +394.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -35.5%
Contains more Monounsaturated Fat +452.9%
Contains more Polyunsaturated fat +156.3%
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -35.5%
Contains more Monounsaturated Fat +452.9%
Contains more Polyunsaturated fat +156.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Brunost Opinion
Net carbs 6.23g 42.65g Brunost
Protein 3.33g 9.65g Brunost
Fats 33.49g 29.51g Coconut
Carbs 15.23g 42.65g Brunost
Calories 354kcal 466kcal Brunost
Sugar 6.23g Brunost
Fiber 9g 0g Coconut
Calcium 14mg 400mg Brunost
Iron 2.43mg 0.52mg Coconut
Magnesium 32mg 70mg Brunost
Phosphorus 113mg 444mg Brunost
Potassium 356mg 1409mg Brunost
Sodium 20mg 600mg Coconut
Zinc 1.1mg 1.14mg Brunost
Copper 0.435mg 0.08mg Coconut
Manganese 1.5mg 0.04mg Coconut
Selenium 10.1µg 14.5µg Brunost
Vitamin A 0IU 1113IU Brunost
Vitamin A RAE 0µg 334µg Brunost
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.315mg Brunost
Vitamin B2 0.02mg 1.382mg Brunost
Vitamin B3 0.54mg 0.813mg Brunost
Vitamin B5 0.3mg 3.351mg Brunost
Vitamin B6 0.054mg 0.271mg Brunost
Folate 26µg 5µg Coconut
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.135mg Brunost
Threonine 0.121mg 0.393mg Brunost
Isoleucine 0.131mg 0.519mg Brunost
Leucine 0.247mg 0.992mg Brunost
Lysine 0.147mg 0.814mg Brunost
Methionine 0.062mg 0.318mg Brunost
Phenylalanine 0.169mg 0.54mg Brunost
Valine 0.202mg 0.765mg Brunost
Histidine 0.077mg 0.293mg Brunost
Cholesterol 0mg 94mg Coconut
Saturated Fat 29.698g 19.16g Brunost
Monounsaturated Fat 1.425g 7.879g Brunost
Polyunsaturated fat 0.366g 0.938g Brunost

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
87%
Brunost
Minerals Daily Need Coverage Score
63%
Coconut
72%
Brunost

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 580mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 94mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Brunost
Brunost is lower in Saturated Fat (difference - 10.538g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Brunost
Brunost is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.