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  6. Chinese cabbage vs. Coconut

Chinese cabbage vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between Chinese cabbage and coconut

  • Chinese cabbage has more vitamin A, vitamin C, and vitamin K; however, coconut is richer in manganese, copper, fiber, iron, selenium, and phosphorus.
  • Coconut covers your daily saturated fat needs 148% more than Chinese cabbage.
  • Chinese cabbage contains less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of Chinese cabbage is 32.

Specific food types used in this comparison are Cabbage, chinese (pak-choi), raw and Nuts, coconut meat, raw.

Infographic

Chinese cabbage vs Coconut 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
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%
Contains more CalciumCalcium +650%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +41.3%
Contains more IronIron +203.8%
Contains more CopperCopper +1971.4%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +205.4%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +843.4%
Contains more SeleniumSelenium +1920%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +1263.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B6Vitamin B6 +259.3%
Contains more Vitamin KVitamin K +22650%
Contains more FolateFolate +153.8%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B5Vitamin B5 +240.9%
Contains more CholineCholine +89.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.54mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Coconut DV% diff.
Saturated fat 0.027g 29.698g 135%
Manganese 0.159mg 1.5mg 58%
Fats 0.2g 33.49g 51%
Copper 0.021mg 0.435mg 46%
Vitamin C 45mg 3.3mg 46%
Vitamin K 45.5µg 0.2µg 38%
Fiber 1g 9g 32%
Vitamin A 223µg 0µg 25%
Iron 0.8mg 2.43mg 20%
Selenium 0.5µg 10.1µg 17%
Calories 13kcal 354kcal 17%
Vitamin B6 0.194mg 0.054mg 11%
Phosphorus 37mg 113mg 11%
Folate 66µg 26µg 10%
Calcium 105mg 14mg 9%
Zinc 0.19mg 1.1mg 8%
Monounsaturated fat 0.015g 1.425g 4%
Carbs 2.18g 15.23g 4%
Protein 1.5g 3.33g 4%
Vitamin B2 0.07mg 0.02mg 4%
Vitamin B5 0.088mg 0.3mg 4%
Potassium 252mg 356mg 3%
Magnesium 19mg 32mg 3%
Polyunsaturated fat 0.096g 0.366g 2%
Vitamin B1 0.04mg 0.066mg 2%
Sodium 65mg 20mg 2%
Vitamin E 0.09mg 0.24mg 1%
Choline 6.4mg 12.1mg 1%
Net carbs 1.18g 6.23g N/A
Sugar 1.18g 6.23g N/A
Vitamin B3 0.5mg 0.54mg 0%
Tryptophan 0.015mg 0.039mg 0%
Threonine 0.049mg 0.121mg 0%
Isoleucine 0.085mg 0.131mg 0%
Leucine 0.088mg 0.247mg 0%
Lysine 0.089mg 0.147mg 0%
Methionine 0.009mg 0.062mg 0%
Phenylalanine 0.044mg 0.169mg 0%
Valine 0.066mg 0.202mg 0%
Histidine 0.026mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +102.9%
Contains more ProteinProtein +122%
Contains more FatsFats +16645%
Contains more CarbsCarbs +598.6%
Contains more OtherOther +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +9400%
Contains more Poly. FatPolyunsaturated fat +281.3%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.