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  6. Coconut vs. Brunost

Coconut vs. Brunost — In-Depth Nutrition Comparison

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A recap on the differences between coconut and brunost

  • Coconut has more manganese, copper, and fiber; however, brunost is higher in vitamin B2, vitamin B12, vitamin B5, phosphorus, and calcium.
  • Brunost covers your daily vitamin B2 needs 105% more than coconut.
  • Brunost has less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Cheese, gjetost.

Infographic

Coconut vs Brunost 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more IronIron +367.3%
Contains more CopperCopper +443.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +3650%
Contains more MagnesiumMagnesium +118.8%
Contains more CalciumCalcium +2757.1%
Contains more PotassiumPotassium +295.8%
Contains more PhosphorusPhosphorus +292.9%
Contains more SeleniumSelenium +43.6%
~equal in Zinc ~1.14mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +420%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +377.3%
Contains more Vitamin B2Vitamin B2 +6810%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B5Vitamin B5 +1017%
Contains more Vitamin B6Vitamin B6 +401.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut Brunost DV% diff.
Vitamin B2 0.02mg 1.382mg 105%
Vitamin B12 0µg 2.42µg 101%
Manganese 1.5mg 0.04mg 63%
Vitamin B5 0.3mg 3.351mg 61%
Saturated fat 29.698g 19.16g 48%
Phosphorus 113mg 444mg 47%
Calcium 14mg 400mg 39%
Copper 0.435mg 0.08mg 39%
Vitamin A 0µg 334µg 37%
Fiber 9g 0g 36%
Cholesterol 0mg 94mg 31%
Potassium 356mg 1409mg 31%
Sodium 20mg 600mg 25%
Iron 2.43mg 0.52mg 24%
Vitamin B1 0.066mg 0.315mg 21%
Vitamin B6 0.054mg 0.271mg 17%
Monounsaturated fat 1.425g 7.879g 16%
Protein 3.33g 9.65g 13%
Carbs 15.23g 42.65g 9%
Magnesium 32mg 70mg 9%
Selenium 10.1µg 14.5µg 8%
Calories 354kcal 466kcal 6%
Fats 33.49g 29.51g 6%
Folate 26µg 5µg 5%
Vitamin C 3.3mg 0mg 4%
Polyunsaturated fat 0.366g 0.938g 4%
Vitamin E 0.24mg 2%
Vitamin B3 0.54mg 0.813mg 2%
Choline 12.1mg 2%
Protein per 100 calories 0.94g 2.1g N/A
Calories per 10 g protein 1063kcal 483kcal N/A
Weight per 100 calories 28g 21g N/A
Unsaturated / Saturated Fat ratio 0.06 0.46 N/A
Net carbs 6.23g 42.65g N/A
Sugar 6.23g N/A
Zinc 1.1mg 1.14mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.135mg 0%
Threonine 0.121mg 0.393mg 0%
Isoleucine 0.131mg 0.519mg 0%
Leucine 0.247mg 0.992mg 0%
Lysine 0.147mg 0.814mg 0%
Methionine 0.062mg 0.318mg 0%
Phenylalanine 0.169mg 0.54mg 0%
Valine 0.202mg 0.765mg 0%
Histidine 0.077mg 0.293mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more FatsFats +13.5%
Contains more WaterWater +249.6%
Contains more ProteinProtein +189.8%
Contains more CarbsCarbs +180%
Contains more OtherOther +394.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -35.5%
Contains more Mono. FatMonounsaturated fat +452.9%
Contains more Poly. FatPolyunsaturated fat +156.3%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.