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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.

Infographic

Coconut milk vs Kohlrabi infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
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.
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%
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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.165mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg
~equal in Folate ~16µg

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
2% 6% 91%
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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
19% 10% 71%
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.
Coconut milk Kohlrabi
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Kohlrabi 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?

ok
ok
is better in case of low diet
Coconut milk Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut milk
23%
Kohlrabi
Minerals Daily Need Coverage Score
42%
Coconut milk
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.74g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 21.127g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 77)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $3.4)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.