Coconut vs. Broccoli
Nutrition comparison of Coconut and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and broccoli:
- Both coconut and broccoli are high in dietary fiber and potassium.
- Broccoli has 56% less carbohydrates than coconut.
- Broccoli has 73% less sugar than coconut.
- Broccoli has more riboflavin, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Coconut is a great source of iron.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and broccoli has 90% less calories than coconut - coconut has 354 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, coconut is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Coconut has a macronutrient ratio of 4:16:80 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Broccoli | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 16% | 65% |
| Fat | 80% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 56% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both coconut and broccoli are high in dietary fiber. Coconut has 246% more dietary fiber than broccoli - coconut has 9g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 73% less sugar than coconut - coconut has 6.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Coconut and broccoli contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Coconut is high in saturated fat and broccoli has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 26 times more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than coconut - broccoli has 31ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and broccoli contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 507 times more Vitamin K than coconut - coconut has 0.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, Vitamin B6 and folate. Both coconut and broccoli contain significant amounts of thiamin, niacin and pantothenic acid.
| Coconut | Broccoli | |
|---|---|---|
| Thiamin | 0.066 MG | 0.071 MG |
| Riboflavin | 0.02 MG | 0.117 MG |
| Niacin | 0.54 MG | 0.639 MG |
| Pantothenic acid | 0.3 MG | 0.573 MG |
| Vitamin B6 | 0.054 MG | 0.175 MG |
| Folate | 26 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 236% more calcium than coconut - coconut has 14mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Coconut is a great source of iron and it has 233% more iron than broccoli - coconut has 2.4mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both coconut and broccoli are high in potassium. Coconut has 13% more potassium than broccoli - coconut has 356mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than broccoli per 100 grams.
| Coconut | Broccoli | |
|---|---|---|
| linoleic acid | 0.366 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.366 G | 0.055 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.
Coconut g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 broccoli contain more calories in 100 grams?Coconut is high in calories and broccoli has 90% less calories than coconut - coconut has 354 calories in 100g and broccoli has 34 calories.
Does coconut or broccoli have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does coconut or broccoli contain more potassium?
Both coconut and broccoli are high in potassium. Coconut has 10% more potassium than broccoli - coconut has 356mg of potassium in 100 grams and broccoli has 316mg of potassium.