Coconut vs. Bran raw — In-Depth Nutrition Comparison
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What are the differences between coconut and bran raw?
- Bran raw is richer than coconut in manganese, vitamin B1, phosphorus, selenium, magnesium, iron, fiber, vitamin B5, and zinc.
- Bran raw's daily need coverage for manganese is 180% more.
- Coconut has 22 times more saturated fat than bran raw. While coconut has 29.698g of saturated fat, bran raw has only 1.328g.
We used Nuts, coconut meat, raw and Oat bran, raw types in this article.
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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 MagnesiumMagnesium | +634.4% |
| Contains more CalciumCalcium | +314.3% |
| Contains more PotassiumPotassium | +59% |
| Contains more IronIron | +122.6% |
| Contains more ZincZinc | +182.7% |
| Contains more PhosphorusPhosphorus | +549.6% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +275.3% |
| Contains more SeleniumSelenium | +347.5% |
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 | +320.8% |
| Contains more Vitamin B1Vitamin B1 | +1672.7% |
| Contains more Vitamin B2Vitamin B2 | +1000% |
| Contains more Vitamin B3Vitamin B3 | +73% |
| Contains more Vitamin B5Vitamin B5 | +398% |
| Contains more Vitamin B6Vitamin B6 | +205.6% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +166.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.5mg | 5.63mg | 180% |
| Saturated fat | 29.698g | 1.328g | 129% |
| Vitamin B1 | 0.066mg | 1.17mg | 92% |
| Phosphorus | 113mg | 734mg | 89% |
| Selenium | 10.1µg | 45.2µg | 64% |
| Magnesium | 32mg | 235mg | 48% |
| Fats | 33.49g | 7.03g | 41% |
| Iron | 2.43mg | 5.41mg | 37% |
| Protein | 3.33g | 17.3g | 28% |
| Fiber | 9g | 15.4g | 26% |
| Vitamin B5 | 0.3mg | 1.494mg | 24% |
| Zinc | 1.1mg | 3.11mg | 18% |
| Carbs | 15.23g | 66.22g | 17% |
| Polyunsaturated fat | 0.366g | 2.766g | 16% |
| Vitamin B2 | 0.02mg | 0.22mg | 15% |
| Vitamin B6 | 0.054mg | 0.165mg | 9% |
| Folate | 26µg | 52µg | 7% |
| Potassium | 356mg | 566mg | 6% |
| Calories | 354kcal | 246kcal | 5% |
| Vitamin E | 0.24mg | 1.01mg | 5% |
| Calcium | 14mg | 58mg | 4% |
| Choline | 12.1mg | 32.2mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Copper | 0.435mg | 0.403mg | 4% |
| Vitamin K | 0.2µg | 3.2µg | 3% |
| Vitamin B3 | 0.54mg | 0.934mg | 2% |
| Monounsaturated fat | 1.425g | 2.376g | 2% |
| Sodium | 20mg | 4mg | 1% |
| Net carbs | 6.23g | 50.82g | N/A |
| Sugar | 6.23g | 1.45g | N/A |
| Tryptophan | 0.039mg | 0.335mg | 0% |
| Threonine | 0.121mg | 0.502mg | 0% |
| Isoleucine | 0.131mg | 0.668mg | 0% |
| Leucine | 0.247mg | 1.374mg | 0% |
| Lysine | 0.147mg | 0.76mg | 0% |
| Methionine | 0.062mg | 0.335mg | 0% |
| Phenylalanine | 0.169mg | 0.908mg | 0% |
| Valine | 0.202mg | 0.964mg | 0% |
| Histidine | 0.077mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +376.4% |
| Contains more WaterWater | +617.4% |
| Contains more ProteinProtein | +419.5% |
| Contains more CarbsCarbs | +334.8% |
| Contains more OtherOther | +202.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.5% |
| Contains more Mono. FatMonounsaturated fat | +66.7% |
| Contains more Poly. FatPolyunsaturated fat | +655.7% |