Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coconut vs. Brown rice — In-Depth Nutrition Comparison

Compare

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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 Coconut Brown rice 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

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
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 ProteinProtein +21.5%
Contains more FatsFats +3352.6%
Contains more OtherOther +118.2%
Contains more CarbsCarbs +68%
Contains more WaterWater +49.5%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +286.2%
Contains less Sat. FatSaturated fat -99.1%
~equal in Polyunsaturated fat ~0.366g

People also compare

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.