Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Coconut

Brown rice vs. Coconut — In-Depth Nutrition Comparison

Compare

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.
Brown rice
Brown rice
2
:
8
Coconut
Coconut
Contains more Magnesium +21.9%
Contains less Sodium -80%
Contains more Calcium +366.7%
Contains more Iron +333.9%
Contains more Potassium +314%
Contains more Zinc +54.9%
Contains more Copper +310.4%
Contains more Manganese +54%
Contains more Selenium +74.1%
Equal in Phosphorus - 113
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Magnesium +21.9%
Contains less Sodium -80%
Contains more Calcium +366.7%
Contains more Iron +333.9%
Contains more Potassium +314%
Contains more Zinc +54.9%
Contains more Copper +310.4%
Contains more Manganese +54%
Contains more Selenium +74.1%
Equal in Phosphorus - 113

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.
Brown rice
Brown rice
5
:
3
Coconut
Coconut
Contains more Vitamin B1 +169.7%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +374.3%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +127.8%
Contains more Vitamin E +41.2%
Contains more Vitamin C +∞%
Contains more Folate +188.9%
Equal in Vitamin K - 0.2
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 B1 +169.7%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +374.3%
Contains more Vitamin B5 +26.7%
Contains more Vitamin B6 +127.8%
Contains more Vitamin E +41.2%
Contains more Vitamin C +∞%
Contains more Folate +188.9%
Equal in Vitamin K - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Coconut
Coconut
Contains more Carbs +68%
Contains more Water +49.5%
Contains more Protein +21.5%
Contains more Fats +3352.6%
Contains more Other +118.2%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 Carbs +68%
Contains more Water +49.5%
Contains more Protein +21.5%
Contains more Fats +3352.6%
Contains more Other +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
1
Coconut
Coconut
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +286.2%
Equal in Polyunsaturated fat - 0.366
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +286.2%
Equal in Polyunsaturated fat - 0.366

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Coconut Opinion
Net carbs 23.98g 6.23g Brown rice
Protein 2.74g 3.33g Coconut
Fats 0.97g 33.49g Coconut
Carbs 25.58g 15.23g Brown rice
Calories 123kcal 354kcal Coconut
Starch 24.79g Brown rice
Sugar 0.24g 6.23g Brown rice
Fiber 1.6g 9g Coconut
Calcium 3mg 14mg Coconut
Iron 0.56mg 2.43mg Coconut
Magnesium 39mg 32mg Brown rice
Phosphorus 103mg 113mg Coconut
Potassium 86mg 356mg Coconut
Sodium 4mg 20mg Brown rice
Zinc 0.71mg 1.1mg Coconut
Copper 0.106mg 0.435mg Coconut
Manganese 0.974mg 1.5mg Coconut
Selenium 5.8µg 10.1µg Coconut
Vitamin E 0.17mg 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.178mg 0.066mg Brown rice
Vitamin B2 0.069mg 0.02mg Brown rice
Vitamin B3 2.561mg 0.54mg Brown rice
Vitamin B5 0.38mg 0.3mg Brown rice
Vitamin B6 0.123mg 0.054mg Brown rice
Folate 9µg 26µg Coconut
Vitamin K 0.2µg 0.2µg
Tryptophan 0.033mg 0.039mg Coconut
Threonine 0.095mg 0.121mg Coconut
Isoleucine 0.109mg 0.131mg Coconut
Leucine 0.214mg 0.247mg Coconut
Lysine 0.099mg 0.147mg Coconut
Methionine 0.058mg 0.062mg Coconut
Phenylalanine 0.133mg 0.169mg Coconut
Valine 0.151mg 0.202mg Coconut
Histidine 0.066mg 0.077mg Coconut
Saturated Fat 0.26g 29.698g Brown rice
Monounsaturated Fat 0.369g 1.425g Coconut
Polyunsaturated fat 0.366g 0.366g
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almond
Almond

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
14%
Brown rice
8%
Coconut
Minerals Daily Need Coverage Score
32%
Brown rice
63%
Coconut

Comparison summary

Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 5.99g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 29.438g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.6)
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. 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.