Brazil nut vs. Coconut — In-Depth Nutrition Comparison

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Important differences between brazil nut and coconut

Coconut has less selenium, copper, phosphorus, magnesium, fats, vitamin B1, vitamin E, zinc, and protein.
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.
Coconut has a higher glycemic index than brazil nut.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Nuts, coconut meat, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brazil nut

Coconut

Contains more MagnesiumMagnesium	+1075%
Contains more CalciumCalcium	+1042.9%
Contains more PotassiumPotassium	+85.1%
Contains more CopperCopper	+300.7%
Contains more ZincZinc	+269.1%
Contains more PhosphorusPhosphorus	+541.6%
Contains less SodiumSodium	-85%
Contains more SeleniumSelenium	+18880.2%

Contains more ManganeseManganese

+22.6%

~equal in Iron ~2.43mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brazil nut

Coconut

Contains more Vitamin EVitamin E	+2254.2%
Contains more Vitamin B1Vitamin B1	+834.8%
Contains more Vitamin B2Vitamin B2	+75%
Contains more Vitamin B6Vitamin B6	+87%

Contains more Vitamin CVitamin C	+371.4%
Contains more Vitamin B3Vitamin B3	+83.1%
Contains more Vitamin B5Vitamin B5	+63%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+18.2%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1917µg	10.1µg	3467%
Polyunsaturated fat	24.399g	0.366g	160%
Copper	1.743mg	0.435mg	145%
Omega-6 (Linoleic acid)	23.859g		140%
Phosphorus	725mg	113mg	87%
Magnesium	376mg	32mg	82%
Saturated fat	16.134g	29.698g	62%
Monounsaturated fat	23.879g	1.425g	56%
Fats	67.1g	33.49g	52%
Vitamin B1	0.617mg	0.066mg	46%
Vitamin E	5.65mg	0.24mg	36%
Zinc	4.06mg	1.1mg	27%
Protein	14.32g	3.33g	22%
Calories	659kcal	354kcal	15%
Calcium	160mg	14mg	15%
Manganese	1.223mg	1.5mg	12%
Potassium	659mg	356mg	9%
Fiber	7.5g	9g	6%
Vitamin B6	0.101mg	0.054mg	4%
Vitamin C	0.7mg	3.3mg	3%
Choline	28.8mg	12.1mg	3%
Vitamin B3	0.295mg	0.54mg	2%
Vitamin B5	0.184mg	0.3mg	2%
Carbs	11.74g	15.23g	1%
Sodium	3mg	20mg	1%
Vitamin B2	0.035mg	0.02mg	1%
Folate	22µg	26µg	1%
Omega-3 (ALA)	0.018g		1%
Protein per 100 calories	2.2g	0.94g	N/A
Calories per 10 g protein	460kcal	1063kcal	N/A
Weight per 100 calories	15g	28g	N/A
Unsaturated / Saturated Fat ratio	3	0.06	N/A
Net carbs	4.24g	6.23g	N/A
Iron	2.43mg	2.43mg	0%
Sugar	2.33g	6.23g	N/A
Starch	0.25g		0%
Vitamin K	0µg	0.2µg	0%
Tryptophan	0.135mg	0.039mg	0%
Threonine	0.365mg	0.121mg	0%
Isoleucine	0.518mg	0.131mg	0%
Leucine	1.19mg	0.247mg	0%
Lysine	0.49mg	0.147mg	0%
Methionine	1.124mg	0.062mg	0%
Phenylalanine	0.639mg	0.169mg	0%
Valine	0.76mg	0.202mg	0%
Histidine	0.409mg	0.077mg	0%
Omega-6 (Gamma-linolenic acid)	0.018g		N/A