Brazil Nut vs. Coconut
Nutrition comparison of Brazil Nut and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and coconut:
- Both coconut and brazil nut are high in calories, dietary fiber, iron, potassium and saturated fat.
- Brazil nut has more thiamin.
- Brazil nut has signficantly more Vitamin E than coconut.
- Brazil nut is an excellent source of calcium and protein.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and brazil nut are high in calories. Brazil nut has 86% more calories than coconut - coconut has 354 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is heavier in protein, lighter in carbs and heavier in fat compared to coconut per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Coconut | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 7% | 16% |
| Fat | 85% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and brazil nut contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both coconut and brazil nut are high in dietary fiber. Coconut has 20% more dietary fiber than brazil nut - coconut has 9g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Coconut and brazil nut contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 330% more protein than coconut - coconut has 3.3g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both coconut and brazil nut are high in saturated fat. Coconut has 84% more saturated fat than brazil nut - coconut has 29.7g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Coconut has 371% more Vitamin C than brazil nut - coconut has 3.3mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin E
Brazil nut has signficantly more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Coconut and brazil nut contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin. Both brazil nut and coconut contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brazil Nut | Coconut | |
|---|---|---|
| Thiamin | 0.617 MG | 0.066 MG |
| Riboflavin | 0.035 MG | 0.02 MG |
| Niacin | 0.295 MG | 0.54 MG |
| Pantothenic acid | 0.184 MG | 0.3 MG |
| Vitamin B6 | 0.101 MG | 0.054 MG |
| Folate | 22 UG | 26 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 10 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both coconut and brazil nut are high in iron. is very similar to coconut for iron - coconut has 2.4mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both coconut and brazil nut are high in potassium. Brazil nut has 85% more potassium than coconut - coconut has 356mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than coconut per 100 grams.
| Brazil Nut | Coconut | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 24.363 G | 0.366 G |
| Total | 24.381 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Coconut (Nuts, coconut meat, raw) .
Brazil Nut g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or brazil nut contain more calories in 100 grams?Both coconut and brazil nut are high in calories. Brazil nut has 90% more calories than coconut - coconut has 354 calories in 100g and brazil nut has 659 calories.
Does coconut or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 10 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does coconut or brazil nut contain more iron?
Both coconut and brazil nut are high in iron. is very similar to coconut for iron - coconut has 2.4mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does coconut or brazil nut contain more potassium?
Both coconut and brazil nut are high in potassium. Brazil nut has 90% more potassium than coconut - coconut has 356mg of potassium in 100 grams and brazil nut has 659mg of potassium.