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  6. Coconut milk vs. Rapini

Coconut milk vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and rapini

  • Coconut milk has more copper and manganese; however, rapini is higher in vitamin K, vitamin A, vitamin C, folate, vitamin B1, vitamin B6, and vitamin B2.
  • Rapini covers your daily need for vitamin K, 187% more than coconut milk.
  • Coconut milk has 423 times more saturated fat than rapini. While coconut milk has 21.14g of saturated fat, rapini has only 0.05g.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Broccoli raab, raw.

Infographic

Coconut milk vs Rapini 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Rapini
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +34.2%
Contains more CopperCopper +533.3%
Contains more PhosphorusPhosphorus +37%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +131.9%
Contains more SeleniumSelenium +520%
Contains more CalciumCalcium +575%
Contains more IronIron +30.5%
Contains more ZincZinc +14.9%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Rapini
Rapini
11
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +621.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +980%
Contains more Vitamin B1Vitamin B1 +523.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +60.7%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +418.2%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +418.8%
Contains more CholineCholine +115.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Rapini DV% diff.
Vitamin K 0.1µg 224µg 187%
Saturated fat 21.14g 0.05g 96%
Fats 23.84g 0.49g 36%
Copper 0.266mg 0.042mg 25%
Manganese 0.916mg 0.395mg 23%
Vitamin C 2.8mg 20.2mg 19%
Folate 16µg 83µg 17%
Vitamin A 0µg 131µg 15%
Vitamin B1 0.026mg 0.162mg 11%
Vitamin B6 0.033mg 0.171mg 11%
Vitamin B2 0mg 0.129mg 10%
Vitamin E 0.15mg 1.62mg 10%
Calories 230kcal 22kcal 10%
Selenium 6.2µg 1µg 9%
Calcium 16mg 108mg 9%
Iron 1.64mg 2.14mg 6%
Phosphorus 100mg 73mg 4%
Magnesium 37mg 22mg 4%
Vitamin B3 0.76mg 1.221mg 3%
Vitamin B5 0.183mg 0.322mg 3%
Choline 8.5mg 18.3mg 2%
Fiber 2.2g 2.7g 2%
Monounsaturated fat 1.014g 0.026g 2%
Protein 2.29g 3.17g 2%
Potassium 263mg 196mg 2%
Polyunsaturated fat 0.261g 0.13g 1%
Zinc 0.67mg 0.77mg 1%
Carbs 5.54g 2.85g 1%
Sodium 15mg 33mg 1%
Net carbs 3.34g 0.15g N/A
Sugar 3.34g 0.38g N/A
Tryptophan 0.027mg 0.043mg 0%
Threonine 0.083mg 0.106mg 0%
Isoleucine 0.09mg 0.104mg 0%
Leucine 0.17mg 0.17mg 0%
Lysine 0.101mg 0.198mg 0%
Methionine 0.043mg 0.048mg 0%
Phenylalanine 0.116mg 0.128mg 0%
Valine 0.139mg 0.153mg 0%
Histidine 0.053mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Rapini
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more FatsFats +4765.3%
Contains more CarbsCarbs +94.4%
Contains more ProteinProtein +38.4%
Contains more WaterWater +36.9%
Contains more OtherOther +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +3800%
Contains more Poly. FatPolyunsaturated fat +100.8%
Contains less Sat. FatSaturated fat -99.8%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.