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  6. Brazil nut vs. Coconut

Brazil nut vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Brazil nut and Coconut

  • Brazil nut has more Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin E , Zinc, and Calcium, however, Coconut has more Manganese.
  • Brazil nut's daily need coverage for Selenium is 3467% more.
  • Brazil nut has 24 times more Vitamin E than Coconut. Brazil nut has 5.65mg of Vitamin E , while Coconut has 0.24mg.
  • Brazil nut is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Nuts, coconut meat, raw.

Infographic

Brazil nut vs Coconut 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.
Brazil nut
Brazil nut
8
:
1
Coconut
Coconut
Contains more Calcium +1042.9%
Contains more Magnesium +1075%
Contains more Phosphorus +541.6%
Contains more Potassium +85.1%
Contains less Sodium -85%
Contains more Zinc +269.1%
Contains more Copper +300.7%
Contains more Selenium +18880.2%
Contains more Manganese +22.6%
Equal in Iron - 2.43
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +1042.9%
Contains more Magnesium +1075%
Contains more Phosphorus +541.6%
Contains more Potassium +85.1%
Contains less Sodium -85%
Contains more Zinc +269.1%
Contains more Copper +300.7%
Contains more Selenium +18880.2%
Contains more Manganese +22.6%
Equal in Iron - 2.43

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.
Brazil nut
Brazil nut
4
:
5
Coconut
Coconut
Contains more Vitamin E +2254.2%
Contains more Vitamin B1 +834.8%
Contains more Vitamin B2 +75%
Contains more Vitamin B6 +87%
Contains more Vitamin C +371.4%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +63%
Contains more Folate +18.2%
Contains more Vitamin K +∞%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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%
Contains more Vitamin E +2254.2%
Contains more Vitamin B1 +834.8%
Contains more Vitamin B2 +75%
Contains more Vitamin B6 +87%
Contains more Vitamin C +371.4%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +63%
Contains more Folate +18.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Coconut
Coconut
Contains more Protein +330%
Contains more Fats +100.4%
Contains more Other +256.3%
Contains more Carbs +29.7%
Contains more Water +1274%
Brazil nut
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
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
Contains more Protein +330%
Contains more Fats +100.4%
Contains more Other +256.3%
Contains more Carbs +29.7%
Contains more Water +1274%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
0
Coconut
Coconut
Contains less Saturated Fat -45.7%
Contains more Monounsaturated Fat +1575.7%
Contains more Polyunsaturated fat +6566.4%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -45.7%
Contains more Monounsaturated Fat +1575.7%
Contains more Polyunsaturated fat +6566.4%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Coconut
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
28%
Brazil nut
8%
Coconut
Minerals Daily Need Coverage Score
1208%
Brazil nut
63%
Coconut

Comparison summary

Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.8)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Brazil nut
Brazil nut is lower in Saturated Fat (difference - 13.564g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.