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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1042.9%
Contains more Potassium +85.1%
Contains more Magnesium +1075%
Contains more Copper +300.7%
Contains more Zinc +269.1%
Contains more Phosphorus +541.6%
Contains less Sodium -85%
Equal in Iron - 2.43
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Contains more Calcium +1042.9%
Contains more Potassium +85.1%
Contains more Magnesium +1075%
Contains more Copper +300.7%
Contains more Zinc +269.1%
Contains more Phosphorus +541.6%
Contains less Sodium -85%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 Vitamin K +∞%
Contains more Folate +18.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 0% 5% 0% 17% 5% 11% 18% 13% 0% 1% 20%
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 Vitamin K +∞%
Contains more Folate +18.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
8
Coconut
Mineral Summary Score
184
Brazil nut
47
Coconut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Brazil nut
20%
Coconut
Carbohydrates
12%
Brazil nut
15%
Coconut
Fats
310%
Brazil nut
155%
Coconut

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 10)
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.

All nutrients comparison - raw data values

Nutrient Brazil nut Coconut Opinion
Calories 659 354 Brazil nut
Protein 14.32 3.33 Brazil nut
Fats 67.1 33.49 Brazil nut
Vitamin C 0.7 3.3 Coconut
Carbs 11.74 15.23 Coconut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 2.43
Calcium 160 14 Brazil nut
Potassium 659 356 Brazil nut
Magnesium 376 32 Brazil nut
Sugar 2.33 6.23 Brazil nut
Fiber 7.5 9 Coconut
Copper 1.743 0.435 Brazil nut
Zinc 4.06 1.1 Brazil nut
Starch 0.25 Brazil nut
Phosphorus 725 113 Brazil nut
Sodium 3 20 Brazil nut
Vitamin A 0 0
Vitamin E 5.65 0.24 Brazil nut
Vitamin D 0 0
Vitamin B1 0.617 0.066 Brazil nut
Vitamin B2 0.035 0.02 Brazil nut
Vitamin B3 0.295 0.54 Coconut
Vitamin B5 0.184 0.3 Coconut
Vitamin B6 0.101 0.054 Brazil nut
Vitamin B12 0 0
Vitamin K 0 0.2 Coconut
Folate 22 26 Coconut
Trans Fat
Saturated Fat 16.134 29.698 Brazil nut
Monounsaturated Fat 23.879 1.425 Brazil nut
Polyunsaturated fat 24.399 0.366 Brazil nut
Tryptophan 0.135 0.039 Brazil nut
Threonine 0.365 0.121 Brazil nut
Isoleucine 0.518 0.131 Brazil nut
Leucine 1.19 0.247 Brazil nut
Lysine 0.49 0.147 Brazil nut
Methionine 1.124 0.062 Brazil nut
Phenylalanine 0.639 0.169 Brazil nut
Valine 0.76 0.202 Brazil nut
Histidine 0.409 0.077 Brazil nut
Fructose 0 Brazil nut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.