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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.
  • Coconut has a higher glycemic index than brazil nut.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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%
Contains more MagnesiumMagnesium +1075%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +85.1%
Contains more CopperCopper +300.7%
Contains more ZincZinc +269.1%
Contains more PhosphorusPhosphorus +541.6%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +18880.2%
Contains more ManganeseManganese +22.6%
~equal in Iron ~2.43mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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%
Contains more Vitamin EVitamin E +2254.2%
Contains more Vitamin B1Vitamin B1 +834.8%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B6Vitamin B6 +87%
Contains more CholineCholine +138%
Contains more Vitamin CVitamin C +371.4%
Contains more Vitamin B3Vitamin B3 +83.1%
Contains more Vitamin B5Vitamin B5 +63%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Coconut DV% diff.
Selenium 1917µg 10.1µg 3467%
Polyunsaturated fat 24.399g 0.366g 160%
Copper 1.743mg 0.435mg 145%
Phosphorus 725mg 113mg 87%
Magnesium 376mg 32mg 82%
Saturated fat 16.134g 29.698g 62%
Monounsaturated fat 23.879g 1.425g 56%
Fats 67.1g 33.49g 52%
Vitamin B1 0.617mg 0.066mg 46%
Vitamin E 5.65mg 0.24mg 36%
Zinc 4.06mg 1.1mg 27%
Protein 14.32g 3.33g 22%
Calories 659kcal 354kcal 15%
Calcium 160mg 14mg 15%
Manganese 1.223mg 1.5mg 12%
Potassium 659mg 356mg 9%
Fiber 7.5g 9g 6%
Vitamin B6 0.101mg 0.054mg 4%
Choline 28.8mg 12.1mg 3%
Vitamin C 0.7mg 3.3mg 3%
Vitamin B5 0.184mg 0.3mg 2%
Vitamin B3 0.295mg 0.54mg 2%
Folate 22µg 26µg 1%
Vitamin B2 0.035mg 0.02mg 1%
Sodium 3mg 20mg 1%
Carbs 11.74g 15.23g 1%
Net carbs 4.24g 6.23g N/A
Iron 2.43mg 2.43mg 0%
Sugar 2.33g 6.23g N/A
Starch 0.25g 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.135mg 0.039mg 0%
Threonine 0.365mg 0.121mg 0%
Isoleucine 0.518mg 0.131mg 0%
Leucine 1.19mg 0.247mg 0%
Lysine 0.49mg 0.147mg 0%
Methionine 1.124mg 0.062mg 0%
Phenylalanine 0.639mg 0.169mg 0%
Valine 0.76mg 0.202mg 0%
Histidine 0.409mg 0.077mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +330%
Contains more FatsFats +100.4%
Contains more OtherOther +256.3%
Contains more CarbsCarbs +29.7%
Contains more WaterWater +1274%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -45.7%
Contains more Mono. FatMonounsaturated fat +1575.7%
Contains more Poly. FatPolyunsaturated fat +6566.4%

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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.