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  6. Coconut milk vs. Rutabagas

Coconut milk vs. Rutabagas — In-Depth Nutrition Comparison

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Important differences between coconut milk and rutabagas

  • Coconut milk has more manganese, copper, iron, selenium, and phosphorus; however, rutabagas have more vitamin C, vitamin B1, and vitamin B6.
  • Coconut milk's daily need coverage for saturated fat is 106% more.
  • Coconut milk has 9 times more selenium than rutabagas. Coconut milk has 6.2µg of selenium, while rutabagas have 0.7µg.
  • Rutabagas are lower in saturated fat.
  • Coconut milk has a higher glycemic index than rutabagas.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Rutabagas, raw.

Infographic

Coconut milk vs Rutabagas 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +85%
Contains more IronIron +272.7%
Contains more CopperCopper +731.3%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +88.7%
Contains more ManganeseManganese +599.2%
Contains more SeleniumSelenium +785.7%
Contains more CalciumCalcium +168.8%
Contains more PotassiumPotassium +16%
Contains less SodiumSodium -20%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin CVitamin C +792.9%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +203%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +31.3%
Contains more CholineCholine +65.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Rutabagas DV% diff.
Saturated fat 21.14g 0.027g 96%
Fats 23.84g 0.16g 36%
Manganese 0.916mg 0.131mg 34%
Copper 0.266mg 0.032mg 26%
Vitamin C 2.8mg 25mg 25%
Iron 1.64mg 0.44mg 15%
Calories 230kcal 37kcal 10%
Selenium 6.2µg 0.7µg 10%
Phosphorus 100mg 53mg 7%
Vitamin B6 0.033mg 0.1mg 5%
Vitamin B1 0.026mg 0.09mg 5%
Magnesium 37mg 20mg 4%
Zinc 0.67mg 0.24mg 4%
Vitamin B2 0mg 0.04mg 3%
Calcium 16mg 43mg 3%
Fructose 1.61g 2%
Monounsaturated fat 1.014g 0.025g 2%
Protein 2.29g 1.08g 2%
Polyunsaturated fat 0.261g 0.088g 1%
Choline 8.5mg 14.1mg 1%
Carbs 5.54g 8.62g 1%
Folate 16µg 21µg 1%
Potassium 263mg 305mg 1%
Vitamin E 0.15mg 0.3mg 1%
Net carbs 3.34g 6.32g N/A
Sugar 3.34g 4.46g N/A
Fiber 2.2g 2.3g 0%
Starch 0.4g 0%
Sodium 15mg 12mg 0%
Vitamin B3 0.76mg 0.7mg 0%
Vitamin B5 0.183mg 0.16mg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +112%
Contains more FatsFats +14800%
Contains more CarbsCarbs +55.6%
Contains more WaterWater +32.3%
~equal in Other ~0.71g

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% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +3956%
Contains more Poly. FatPolyunsaturated fat +196.6%
Contains less Sat. FatSaturated fat -99.9%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.