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  6. Coconut vs. Brazil nut

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.
  • Coconut has a higher glycemic index than brazil nut.

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.
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more ManganeseManganese +22.6%
Contains more MagnesiumMagnesium +1075%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +85.1%
Contains more CopperCopper +300.7%
Contains more ZincZinc +269.1%
Contains more PhosphorusPhosphorus +541.6%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +18880.2%
~equal in Iron ~2.43mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +371.4%
Contains more Vitamin B3Vitamin B3 +83.1%
Contains more Vitamin B5Vitamin B5 +63%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.2%
Contains more Vitamin EVitamin E +2254.2%
Contains more Vitamin B1Vitamin B1 +834.8%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B6Vitamin B6 +87%
Contains more CholineCholine +138%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Brazil nut DV% diff.
Selenium 10.1µg 1917µg 3467%
Polyunsaturated fat 0.366g 24.399g 160%
Copper 0.435mg 1.743mg 145%
Phosphorus 113mg 725mg 87%
Magnesium 32mg 376mg 82%
Saturated fat 29.698g 16.134g 62%
Monounsaturated fat 1.425g 23.879g 56%
Fats 33.49g 67.1g 52%
Vitamin B1 0.066mg 0.617mg 46%
Vitamin E 0.24mg 5.65mg 36%
Zinc 1.1mg 4.06mg 27%
Protein 3.33g 14.32g 22%
Calories 354kcal 659kcal 15%
Calcium 14mg 160mg 15%
Manganese 1.5mg 1.223mg 12%
Potassium 356mg 659mg 9%
Fiber 9g 7.5g 6%
Vitamin B6 0.054mg 0.101mg 4%
Choline 12.1mg 28.8mg 3%
Vitamin C 3.3mg 0.7mg 3%
Vitamin B5 0.3mg 0.184mg 2%
Vitamin B3 0.54mg 0.295mg 2%
Folate 26µg 22µg 1%
Vitamin B2 0.02mg 0.035mg 1%
Sodium 20mg 3mg 1%
Carbs 15.23g 11.74g 1%
Net carbs 6.23g 4.24g N/A
Iron 2.43mg 2.43mg 0%
Sugar 6.23g 2.33g N/A
Starch 0.25g 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.039mg 0.135mg 0%
Threonine 0.121mg 0.365mg 0%
Isoleucine 0.131mg 0.518mg 0%
Leucine 0.247mg 1.19mg 0%
Lysine 0.147mg 0.49mg 0%
Methionine 0.062mg 1.124mg 0%
Phenylalanine 0.169mg 0.639mg 0%
Valine 0.202mg 0.76mg 0%
Histidine 0.077mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
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 CarbsCarbs +29.7%
Contains more WaterWater +1274%
Contains more ProteinProtein +330%
Contains more FatsFats +100.4%
Contains more OtherOther +256.3%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -45.7%
Contains more Mono. FatMonounsaturated fat +1575.7%
Contains more Poly. FatPolyunsaturated fat +6566.4%

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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.