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Coconut vs. Brazil nut — In-Depth Nutrition Comparison

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Important differences between Coconut and Brazil nut

  • Coconut has more Manganese, however, Brazil nut has more Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin E , Zinc, and Calcium.
  • Brazil nut's daily need coverage for Selenium is 3467% more.
  • Coconut has 2 times more Saturated Fat than Brazil nut. Coconut has 29.698g of Saturated Fat, while Brazil nut has 16.134g.

The food varieties used in the comparison are Nuts, coconut meat, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Coconut vs Brazil nut 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 Manganese +22.6%
Contains more Calcium +1042.9%
Contains more Magnesium +1075%
Contains more Phosphorus +541.6%
Contains more Potassium +85.1%
Contains less Sodium -85%
Contains more Zinc +269.1%
Contains more Copper +300.7%
Contains more Selenium +18880.2%
Equal in Iron - 2.43
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 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Manganese +22.6%
Contains more Calcium +1042.9%
Contains more Magnesium +1075%
Contains more Phosphorus +541.6%
Contains more Potassium +85.1%
Contains less Sodium -85%
Contains more Zinc +269.1%
Contains more Copper +300.7%
Contains more Selenium +18880.2%
Equal in Iron - 2.43

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 +371.4%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +63%
Contains more Folate +18.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +2254.2%
Contains more Vitamin B1 +834.8%
Contains more Vitamin B2 +75%
Contains more Vitamin B6 +87%
Contains more Choline +138%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 16% 0%
Contains more Vitamin C +371.4%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +63%
Contains more Folate +18.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +2254.2%
Contains more Vitamin B1 +834.8%
Contains more Vitamin B2 +75%
Contains more Vitamin B6 +87%
Contains more Choline +138%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +29.7%
Contains more Water +1274%
Contains more Protein +330%
Contains more Fats +100.4%
Contains more Other +256.3%
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Carbs +29.7%
Contains more Water +1274%
Contains more Protein +330%
Contains more Fats +100.4%
Contains more Other +256.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.7%
Contains more Monounsaturated Fat +1575.7%
Contains more Polyunsaturated fat +6566.4%
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -45.7%
Contains more Monounsaturated Fat +1575.7%
Contains more Polyunsaturated fat +6566.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Brazil nut Opinion
Net carbs 6.23g 4.24g Coconut
Protein 3.33g 14.32g Brazil nut
Fats 33.49g 67.1g Brazil nut
Carbs 15.23g 11.74g Coconut
Calories 354kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 6.23g 2.33g Brazil nut
Fiber 9g 7.5g Coconut
Calcium 14mg 160mg Brazil nut
Iron 2.43mg 2.43mg
Magnesium 32mg 376mg Brazil nut
Phosphorus 113mg 725mg Brazil nut
Potassium 356mg 659mg Brazil nut
Sodium 20mg 3mg Brazil nut
Zinc 1.1mg 4.06mg Brazil nut
Copper 0.435mg 1.743mg Brazil nut
Manganese 1.5mg 1.223mg Coconut
Selenium 10.1µg 1917µg Brazil nut
Vitamin E 0.24mg 5.65mg Brazil nut
Vitamin C 3.3mg 0.7mg Coconut
Vitamin B1 0.066mg 0.617mg Brazil nut
Vitamin B2 0.02mg 0.035mg Brazil nut
Vitamin B3 0.54mg 0.295mg Coconut
Vitamin B5 0.3mg 0.184mg Coconut
Vitamin B6 0.054mg 0.101mg Brazil nut
Folate 26µg 22µg Coconut
Choline 12.1mg 28.8mg Brazil nut
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg 0.135mg Brazil nut
Threonine 0.121mg 0.365mg Brazil nut
Isoleucine 0.131mg 0.518mg Brazil nut
Leucine 0.247mg 1.19mg Brazil nut
Lysine 0.147mg 0.49mg Brazil nut
Methionine 0.062mg 1.124mg Brazil nut
Phenylalanine 0.169mg 0.639mg Brazil nut
Valine 0.202mg 0.76mg Brazil nut
Histidine 0.077mg 0.409mg Brazil nut
Saturated Fat 29.698g 16.134g Brazil nut
Monounsaturated Fat 1.425g 23.879g Brazil nut
Polyunsaturated fat 0.366g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
63%
Coconut
1208%
Brazil nut

Comparison summary

Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.8)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 13.564g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.