Coconut vs. Brunost — In-Depth Nutrition Comparison

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A recap on the 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.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coconut

Brunost

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%

~equal in Zinc ~1.14mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coconut

Brunost

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+420%

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	+∞%

~equal in Vitamin D ~µg

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%
Carbs	15.23g	42.65g	9%
Magnesium	32mg	70mg	9%
Selenium	10.1µg	14.5µg	8%
Calories	354kcal	466kcal	6%
Fats	33.49g	29.51g	6%
Folate	26µg	5µg	5%
Vitamin C	3.3mg	0mg	4%
Polyunsaturated fat	0.366g	0.938g	4%
Vitamin E	0.24mg		2%
Vitamin B3	0.54mg	0.813mg	2%
Choline	12.1mg		2%
Protein per 100 calories	0.94g	2.1g	N/A
Calories per 10 g protein	1063kcal	483kcal	N/A
Weight per 100 calories	28g	21g	N/A
Unsaturated / Saturated Fat ratio	0.06	0.46	N/A
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%