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  6. Brown rice vs. Coconut

Brown rice vs. Coconut — In-Depth Nutrition Comparison

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Differences between brown rice and coconut

  • Brown rice has more vitamin B3, vitamin B1, and vitamin B6, while coconut has more copper, fiber, iron, manganese, potassium, and selenium.
  • Coconut's daily need coverage for saturated fat is 147% higher.
  • Coconut contains 5 times less vitamin B3 than brown rice. Brown rice contains 2.561mg of vitamin B3, while coconut contains 0.54mg.
  • The amount of saturated fat in brown rice is lower.

The food types used in this comparison are Rice, brown, long-grain, cooked and Nuts, coconut meat, raw.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +21.9%
Contains less SodiumSodium -80%
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%
~equal in Phosphorus ~113mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +41.2%
Contains more FolateFolate +188.9%
Contains more CholineCholine +31.5%
~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 Brown rice Coconut DV% diff.
Saturated fat 0.26g 29.698g 134%
Fats 0.97g 33.49g 50%
Copper 0.106mg 0.435mg 37%
Fiber 1.6g 9g 30%
Iron 0.56mg 2.43mg 23%
Manganese 0.974mg 1.5mg 23%
Vitamin B3 2.561mg 0.54mg 13%
Calories 123kcal 354kcal 12%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.066mg 9%
Potassium 86mg 356mg 8%
Selenium 5.8µg 10.1µg 8%
Vitamin B6 0.123mg 0.054mg 5%
Folate 9µg 26µg 4%
Vitamin B2 0.069mg 0.02mg 4%
Vitamin C 0mg 3.3mg 4%
Zinc 0.71mg 1.1mg 4%
Monounsaturated fat 0.369g 1.425g 3%
Carbs 25.58g 15.23g 3%
Vitamin B5 0.38mg 0.3mg 2%
Magnesium 39mg 32mg 2%
Sodium 4mg 20mg 1%
Choline 9.2mg 12.1mg 1%
Phosphorus 103mg 113mg 1%
Protein 2.74g 3.33g 1%
Calcium 3mg 14mg 1%
Net carbs 23.98g 6.23g N/A
Sugar 0.24g 6.23g N/A
Vitamin E 0.17mg 0.24mg 0%
Vitamin K 0.2µg 0.2µg 0%
Polyunsaturated fat 0.366g 0.366g 0%
Tryptophan 0.033mg 0.039mg 0%
Threonine 0.095mg 0.121mg 0%
Isoleucine 0.109mg 0.131mg 0%
Leucine 0.214mg 0.247mg 0%
Lysine 0.099mg 0.147mg 0%
Methionine 0.058mg 0.062mg 0%
Phenylalanine 0.133mg 0.169mg 0%
Valine 0.151mg 0.202mg 0%
Histidine 0.066mg 0.077mg 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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 CarbsCarbs +68%
Contains more WaterWater +49.5%
Contains more ProteinProtein +21.5%
Contains more FatsFats +3352.6%
Contains more OtherOther +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -99.1%
Contains more Mono. FatMonounsaturated fat +286.2%
~equal in Polyunsaturated fat ~0.366g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.