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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 has 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.

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.
Coconut milk
Coconut milk
7
:
3
Rutabagas
Rutabagas
Contains more Iron +272.7%
Contains more Magnesium +85%
Contains more Phosphorus +88.7%
Contains more Zinc +179.2%
Contains more Copper +731.3%
Contains more Manganese +599.2%
Contains more Selenium +785.7%
Contains more Calcium +168.8%
Contains more Potassium +16%
Contains less Sodium -20%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Iron +272.7%
Contains more Magnesium +85%
Contains more Phosphorus +88.7%
Contains more Zinc +179.2%
Contains more Copper +731.3%
Contains more Manganese +599.2%
Contains more Selenium +785.7%
Contains more Calcium +168.8%
Contains more Potassium +16%
Contains less Sodium -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.
Coconut milk
Coconut milk
2
:
8
Rutabagas
Rutabagas
Contains more Vitamin B5 +14.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +792.9%
Contains more Vitamin B1 +246.2%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +203%
Contains more Folate +31.3%
Contains more Vitamin K +200%
Equal in Vitamin B3 - 0.7
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin B5 +14.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +792.9%
Contains more Vitamin B1 +246.2%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +203%
Contains more Folate +31.3%
Contains more Vitamin K +200%
Equal in Vitamin B3 - 0.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
2
Rutabagas
Rutabagas
Contains more Protein +112%
Contains more Fats +14800%
Contains more Carbs +55.6%
Contains more Water +32.3%
Equal in Other - 0.71
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +112%
Contains more Fats +14800%
Contains more Carbs +55.6%
Contains more Water +32.3%
Equal in Other - 0.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Rutabagas
Rutabagas
Contains more Monounsaturated Fat +3956%
Contains more Polyunsaturated fat +196.6%
Contains less Saturated Fat -99.9%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +3956%
Contains more Polyunsaturated fat +196.6%
Contains less Saturated 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 Rutabagas
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Rutabagas Opinion
Net carbs 3.34g 6.32g Rutabagas
Protein 2.29g 1.08g Coconut milk
Fats 23.84g 0.16g Coconut milk
Carbs 5.54g 8.62g Rutabagas
Calories 230kcal 37kcal Coconut milk
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 3.34g 4.46g Coconut milk
Fiber 2.2g 2.3g Rutabagas
Calcium 16mg 43mg Rutabagas
Iron 1.64mg 0.44mg Coconut milk
Magnesium 37mg 20mg Coconut milk
Phosphorus 100mg 53mg Coconut milk
Potassium 263mg 305mg Rutabagas
Sodium 15mg 12mg Rutabagas
Zinc 0.67mg 0.24mg Coconut milk
Copper 0.266mg 0.032mg Coconut milk
Manganese 0.916mg 0.131mg Coconut milk
Selenium 6.2µg 0.7µg Coconut milk
Vitamin A 0IU 2IU Rutabagas
Vitamin E 0.15mg 0.3mg Rutabagas
Vitamin C 2.8mg 25mg Rutabagas
Vitamin B1 0.026mg 0.09mg Rutabagas
Vitamin B2 0mg 0.04mg Rutabagas
Vitamin B3 0.76mg 0.7mg Coconut milk
Vitamin B5 0.183mg 0.16mg Coconut milk
Vitamin B6 0.033mg 0.1mg Rutabagas
Folate 16µg 21µg Rutabagas
Vitamin K 0.1µg 0.3µg Rutabagas
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Saturated Fat 21.14g 0.027g Rutabagas
Monounsaturated Fat 1.014g 0.025g Coconut milk
Polyunsaturated fat 0.261g 0.088g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Rutabagas
Minerals Daily Need Coverage Score
42%
Coconut milk
13%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 21.113g)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 25)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $1.5)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 1.12g)
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. 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.