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Brazil nut vs. Coconut oil — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and coconut oil

  • Brazil nut is higher than coconut oil in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, zinc, and fiber.
  • Brazil nut covers your daily selenium needs 3485% more than coconut oil.
  • The amount of saturated fat in brazil nut is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Oil, coconut.

Infographic

Brazil nut vs Coconut oil 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" 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +15900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4760%
Contains more CopperCopper +∞%
Contains more ZincZinc +20200%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5036.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +9500%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11300%
Contains more OtherOther +275.8%
Contains more FatsFats +47.6%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +277.1%
Contains more Poly. FatPolyunsaturated fat +1333.5%

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 oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Coconut oil DV% diff.
Selenium 1917µg 0µg 3485%
Saturated fat 16.134g 82.475g 302%
Copper 1.743mg 0mg 194%
Polyunsaturated fat 24.399g 1.702g 151%
Phosphorus 725mg 0mg 104%
Magnesium 376mg 0mg 90%
Manganese 1.223mg 0mg 53%
Vitamin B1 0.617mg 0mg 51%
Fats 67.1g 99.06g 49%
Monounsaturated fat 23.879g 6.332g 44%
Vitamin E 5.65mg 0.11mg 37%
Zinc 4.06mg 0.02mg 37%
Iron 2.43mg 0.05mg 30%
Fiber 7.5g 0g 30%
Protein 14.32g 0g 29%
Potassium 659mg 0mg 19%
Calcium 160mg 1mg 16%
Calories 659kcal 892kcal 12%
Vitamin B6 0.101mg 0mg 8%
Folate 22µg 0µg 6%
Choline 28.8mg 0.3mg 5%
Carbs 11.74g 0g 4%
Vitamin B5 0.184mg 0mg 4%
Vitamin B2 0.035mg 0mg 3%
Vitamin B3 0.295mg 0mg 2%
Vitamin C 0.7mg 0mg 1%
Vitamin K 0µg 0.6µg 1%
Net carbs 4.24g 0g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Sodium 3mg 0mg 0%
Trans fat 0.028g N/A
Tryptophan 0.135mg 0mg 0%
Threonine 0.365mg 0mg 0%
Isoleucine 0.518mg 0mg 0%
Leucine 1.19mg 0mg 0%
Lysine 0.49mg 0mg 0%
Methionine 1.124mg 0mg 0%
Phenylalanine 0.639mg 0mg 0%
Valine 0.76mg 0mg 0%
Histidine 0.409mg 0mg 0%
Omega-3 - ALA 0.018g 0.019g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Linoleic acid 23.859g 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Brazil nut
0%
Coconut oil
Minerals Daily Need Coverage Score
1208%
Brazil nut
0%
Coconut oil

Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.2)
Which food is lower in Saturated fat?
Brazil nut
Brazil nut is lower in Saturated fat (difference - 66.341g)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.