Coconut vs. Brown rice — In-Depth Nutrition Comparison

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Differences between coconut and brown rice

Coconut has more copper, fiber, iron, manganese, potassium, and selenium, while brown rice has more vitamin B3, vitamin B1, and vitamin B6.
Coconut's daily need coverage for saturated fat is 147% higher.
Brown rice contains 6 times less fiber than coconut. Coconut contains 9g of fiber, while brown rice contains 1.6g.
The amount of saturated fat in brown rice is lower.

The food types used in this comparison are Nuts, coconut meat, raw and Rice, brown, long-grain, cooked.

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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.

Coconut

Brown rice

Contains more CalciumCalcium	+366.7%
Contains more PotassiumPotassium	+314%
Contains more IronIron	+333.9%
Contains more CopperCopper	+310.4%
Contains more ZincZinc	+54.9%
Contains more ManganeseManganese	+54%
Contains more SeleniumSelenium	+74.1%

Contains more MagnesiumMagnesium	+21.9%
Contains less SodiumSodium	-80%

~equal in Phosphorus ~103mg

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.

Coconut

Brown rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+41.2%
Contains more FolateFolate	+188.9%
Contains more CholineCholine	+31.5%

Contains more Vitamin B1Vitamin B1	+169.7%
Contains more Vitamin B2Vitamin B2	+245%
Contains more Vitamin B3Vitamin B3	+374.3%
Contains more Vitamin B5Vitamin B5	+26.7%
Contains more Vitamin B6Vitamin B6	+127.8%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0.2µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.26g	134%
Fats	33.49g	0.97g	50%
Copper	0.435mg	0.106mg	37%
Fiber	9g	1.6g	30%
Iron	2.43mg	0.56mg	23%
Manganese	1.5mg	0.974mg	23%
Vitamin B3	0.54mg	2.561mg	13%
Calories	354kcal	123kcal	12%
Starch		24.79g	10%
Vitamin B1	0.066mg	0.178mg	9%
Potassium	356mg	86mg	8%
Selenium	10.1µg	5.8µg	8%
Vitamin B6	0.054mg	0.123mg	5%
Folate	26µg	9µg	4%
Vitamin B2	0.02mg	0.069mg	4%
Vitamin C	3.3mg	0mg	4%
Zinc	1.1mg	0.71mg	4%
Monounsaturated fat	1.425g	0.369g	3%
Carbs	15.23g	25.58g	3%
Vitamin B5	0.3mg	0.38mg	2%
Magnesium	32mg	39mg	2%
Sodium	20mg	4mg	1%
Choline	12.1mg	9.2mg	1%
Phosphorus	113mg	103mg	1%
Protein	3.33g	2.74g	1%
Calcium	14mg	3mg	1%
Net carbs	6.23g	23.98g	N/A
Sugar	6.23g	0.24g	N/A
Vitamin E	0.24mg	0.17mg	0%
Vitamin K	0.2µg	0.2µg	0%
Polyunsaturated fat	0.366g	0.366g	0%
Tryptophan	0.039mg	0.033mg	0%
Threonine	0.121mg	0.095mg	0%
Isoleucine	0.131mg	0.109mg	0%
Leucine	0.247mg	0.214mg	0%
Lysine	0.147mg	0.099mg	0%
Methionine	0.062mg	0.058mg	0%
Phenylalanine	0.169mg	0.133mg	0%
Valine	0.202mg	0.151mg	0%
Histidine	0.077mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A