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  6. Coconut vs. Brown rice

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.

Infographic

Coconut vs Brown rice 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.
Coconut
Coconut
8
:
2
Brown rice
Brown rice
Contains more Calcium +366.7%
Contains more Iron +333.9%
Contains more Potassium +314%
Contains more Zinc +54.9%
Contains more Copper +310.4%
Contains more Manganese +54%
Contains more Selenium +74.1%
Contains more Magnesium +21.9%
Contains less Sodium -80%
Equal in Phosphorus - 103
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +366.7%
Contains more Iron +333.9%
Contains more Potassium +314%
Contains more Zinc +54.9%
Contains more Copper +310.4%
Contains more Manganese +54%
Contains more Selenium +74.1%
Contains more Magnesium +21.9%
Contains less Sodium -80%
Equal in Phosphorus - 103

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
Coconut
3
:
5
Brown rice
Brown rice
Contains more Vitamin E +41.2%
Contains more Vitamin C +∞%
Contains more Folate +188.9%
Contains more Vitamin B1 +169.7%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +374.3%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +127.8%
Equal in Vitamin K - 0.2
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin E +41.2%
Contains more Vitamin C +∞%
Contains more Folate +188.9%
Contains more Vitamin B1 +169.7%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +374.3%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +127.8%
Equal in Vitamin K - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Brown rice
Brown rice
Contains more Protein +21.5%
Contains more Fats +3352.6%
Contains more Other +118.2%
Contains more Carbs +68%
Contains more Water +49.5%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +21.5%
Contains more Fats +3352.6%
Contains more Other +118.2%
Contains more Carbs +68%
Contains more Water +49.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +286.2%
Contains less Saturated Fat -99.1%
Equal in Polyunsaturated fat - 0.366
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +286.2%
Contains less Saturated Fat -99.1%
Equal in Polyunsaturated fat - 0.366

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
63%
Coconut
32%
Brown rice

Comparison summary

Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 5.99g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 29.438g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.6)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.