Coconut vs. Brussels Sprouts
Nutrition comparison of Coconut and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and brussels sprouts:
- Both coconut and brussels sprouts are high in dietary fiber and potassium.
- Brussels sprout has 65% less sugar than coconut.
- Brussels sprout has more thiamin, riboflavin, Vitamin B6 and folate.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Coconut is a great source of iron.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and brussels sprout has 88% less calories than coconut - coconut has 354 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, coconut is much lighter in protein, much lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Coconut has a macronutrient ratio of 4:16:80 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Brussels Sprouts | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 16% | 69% |
| Fat | 80% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 41% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both coconut and brussels sprouts are high in dietary fiber. Coconut has 137% more dietary fiber than brussels sprout - coconut has 9g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brussels sprout has 65% less sugar than coconut - coconut has 6.2g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Coconut and brussels sprouts contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Coconut is high in saturated fat and brussels sprout has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 24 times more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than coconut - brussels sprout has 38ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and brussels sprouts contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 884 times more Vitamin K than coconut - coconut has 0.2ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, riboflavin, Vitamin B6 and folate. Both coconut and brussels sprouts contain significant amounts of niacin and pantothenic acid.
| Coconut | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.066 MG | 0.139 MG |
| Riboflavin | 0.02 MG | 0.09 MG |
| Niacin | 0.54 MG | 0.745 MG |
| Pantothenic acid | 0.3 MG | 0.309 MG |
| Vitamin B6 | 0.054 MG | 0.219 MG |
| Folate | 26 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 200% more calcium than coconut - coconut has 14mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Coconut is a great source of iron and it has 74% more iron than brussels sprout - coconut has 2.4mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both coconut and brussels sprouts are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than brussels sprout per 100 grams.
| Coconut | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.366 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.366 G | 0.046 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut or Brussels Sprouts .
Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Coconut g
()
|
Daily Values (%) |
Brussels Sprouts g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or brussels sprouts contain more calories in 100 grams?Coconut is high in calories and brussels sprout has 90% less calories than coconut - coconut has 354 calories in 100g and brussels sprout has 43 calories.
Does coconut or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 40% fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does coconut or brussels sprouts contain more potassium?
Both coconut and brussels sprouts are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium in 100 grams and brussels sprout has 389mg of potassium.