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, and calcium.
- Brunost covers your daily vitamin B2 needs 105% more than coconut.
- Brunost has less saturated fat.
- The glycemic index of coconut is higher.
Food varieties used in this article are Nuts, coconut meat, raw and Cheese, gjetost.
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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 IronIron | +367.3% |
| Contains more CopperCopper | +443.8% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +3650% |
| Contains more MagnesiumMagnesium | +118.8% |
| Contains more CalciumCalcium | +2757.1% |
| Contains more PotassiumPotassium | +295.8% |
| Contains more PhosphorusPhosphorus | +292.9% |
| Contains more SeleniumSelenium | +43.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +420% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +377.3% |
| Contains more Vitamin B2Vitamin B2 | +6810% |
| Contains more Vitamin B3Vitamin B3 | +50.6% |
| Contains more Vitamin B5Vitamin B5 | +1017% |
| Contains more Vitamin B6Vitamin B6 | +401.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B2 | 0.02mg | 1.382mg | 105% |
| Vitamin B12 | 0µg | 2.42µg | 101% |
| Manganese | 1.5mg | 0.04mg | 63% |
| Vitamin B5 | 0.3mg | 3.351mg | 61% |
| Saturated fat | 29.698g | 19.16g | 48% |
| Phosphorus | 113mg | 444mg | 47% |
| Calcium | 14mg | 400mg | 39% |
| Copper | 0.435mg | 0.08mg | 39% |
| Vitamin A | 0µg | 334µg | 37% |
| Fiber | 9g | 0g | 36% |
| Cholesterol | 0mg | 94mg | 31% |
| Potassium | 356mg | 1409mg | 31% |
| Sodium | 20mg | 600mg | 25% |
| Iron | 2.43mg | 0.52mg | 24% |
| Vitamin B1 | 0.066mg | 0.315mg | 21% |
| Vitamin B6 | 0.054mg | 0.271mg | 17% |
| Monounsaturated fat | 1.425g | 7.879g | 16% |
| Protein | 3.33g | 9.65g | 13% |
| Magnesium | 32mg | 70mg | 9% |
| Carbs | 15.23g | 42.65g | 9% |
| Selenium | 10.1µg | 14.5µg | 8% |
| Calories | 354kcal | 466kcal | 6% |
| Fats | 33.49g | 29.51g | 6% |
| Folate | 26µg | 5µg | 5% |
| Polyunsaturated fat | 0.366g | 0.938g | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B3 | 0.54mg | 0.813mg | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Net carbs | 6.23g | 42.65g | N/A |
| Sugar | 6.23g | N/A | |
| Zinc | 1.1mg | 1.14mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.135mg | 0% |
| Threonine | 0.121mg | 0.393mg | 0% |
| Isoleucine | 0.131mg | 0.519mg | 0% |
| Leucine | 0.247mg | 0.992mg | 0% |
| Lysine | 0.147mg | 0.814mg | 0% |
| Methionine | 0.062mg | 0.318mg | 0% |
| Phenylalanine | 0.169mg | 0.54mg | 0% |
| Valine | 0.202mg | 0.765mg | 0% |
| Histidine | 0.077mg | 0.293mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +13.5% |
| Contains more WaterWater | +249.6% |
| Contains more ProteinProtein | +189.8% |
| Contains more CarbsCarbs | +180% |
| Contains more OtherOther | +394.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -35.5% |
| Contains more Mono. FatMonounsaturated fat | +452.9% |
| Contains more Poly. FatPolyunsaturated fat | +156.3% |
