Coconut milk vs. Kohlrabi — In-Depth Nutrition Comparison
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How are coconut milk and kohlrabi different?
- Coconut milk is richer in manganese, iron, copper, selenium, phosphorus, and zinc, while kohlrabi is higher in vitamin C, vitamin B6, and fiber.
- Coconut milk covers your daily need for saturated fat, 106% more than kohlrabi.
- Coconut milk contains 22 times more zinc than kohlrabi. Coconut milk contains 0.67mg of zinc, while kohlrabi contains 0.03mg.
- Kohlrabi is lower in saturated fat.
- Coconut milk has a higher glycemic index (97) than kohlrabi (20).
Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Kohlrabi, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +94.7% |
| Contains more IronIron | +310% |
| Contains more CopperCopper | +106.2% |
| Contains more ZincZinc | +2133.3% |
| Contains more PhosphorusPhosphorus | +117.4% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +559% |
| Contains more SeleniumSelenium | +785.7% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +33.1% |
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.
| Contains more Vitamin B3Vitamin B3 | +90% |
| Contains more Vitamin CVitamin C | +2114.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +220% |
| Contains more Vitamin B1Vitamin B1 | +92.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +354.5% |
| Contains more CholineCholine | +44.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
Protein:
1.7 g
Fats:
0.1 g
Carbs:
6.2 g
Water:
91 g
Other:
1 g
| Contains more ProteinProtein | +34.7% |
| Contains more FatsFats | +23740% |
| Contains more CarbsCarbs | +11.9% |
| Contains more WaterWater | +34.6% |
| Contains more OtherOther | +40.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
Saturated fat:
Sat. Fat
0.013 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.048 g
| Contains more Mono. FatMonounsaturated fat | +14385.7% |
| Contains more Poly. FatPolyunsaturated fat | +443.8% |
| Contains less Sat. FatSaturated fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 21.14g | 0.013g | 96% |
| Vitamin C | 2.8mg | 62mg | 66% |
| Fats | 23.84g | 0.1g | 37% |
| Manganese | 0.916mg | 0.139mg | 34% |
| Iron | 1.64mg | 0.4mg | 16% |
| Copper | 0.266mg | 0.129mg | 15% |
| Calories | 230kcal | 27kcal | 10% |
| Selenium | 6.2µg | 0.7µg | 10% |
| Vitamin B6 | 0.033mg | 0.15mg | 9% |
| Phosphorus | 100mg | 46mg | 8% |
| Fiber | 2.2g | 3.6g | 6% |
| Zinc | 0.67mg | 0.03mg | 6% |
| Magnesium | 37mg | 19mg | 4% |
| Monounsaturated fat | 1.014g | 0.007g | 3% |
| Potassium | 263mg | 350mg | 3% |
| Vitamin B3 | 0.76mg | 0.4mg | 2% |
| Vitamin B2 | 0mg | 0.02mg | 2% |
| Vitamin B1 | 0.026mg | 0.05mg | 2% |
| Vitamin E | 0.15mg | 0.48mg | 2% |
| Calcium | 16mg | 24mg | 1% |
| Protein | 2.29g | 1.7g | 1% |
| Polyunsaturated fat | 0.261g | 0.048g | 1% |
| Choline | 8.5mg | 12.3mg | 1% |
| Carbs | 5.54g | 6.2g | 0% |
| Net carbs | 3.34g | 2.6g | N/A |
| Sugar | 3.34g | 2.6g | N/A |
| Sodium | 15mg | 20mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B5 | 0.183mg | 0.165mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Folate | 16µg | 16µg | 0% |
| Tryptophan | 0.027mg | 0.01mg | 0% |
| Threonine | 0.083mg | 0.049mg | 0% |
| Isoleucine | 0.09mg | 0.078mg | 0% |
| Leucine | 0.17mg | 0.067mg | 0% |
| Lysine | 0.101mg | 0.056mg | 0% |
| Methionine | 0.043mg | 0.013mg | 0% |
| Phenylalanine | 0.116mg | 0.039mg | 0% |
| Valine | 0.139mg | 0.05mg | 0% |
| Histidine | 0.053mg | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
23%
Minerals Daily Need Coverage Score
42%
15%
Comparison summary
Which food is lower in Sugar?
Kohlrabi is lower in Sugar (difference - 0.74g)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 21.127g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 77)
Which food is cheaper?
Kohlrabi is cheaper (difference - $3.4)
Which food is richer in vitamins?
Kohlrabi is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)