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  6. Coconut oil vs. Rapini

Coconut oil vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between coconut oil and rapini

  • Coconut oil has less vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B1, vitamin B6, and fiber than rapini.
  • Coconut oil covers your daily need for saturated fat, 412% more than rapini.
  • Rapini has less saturated fat.
  • The glycemic index of rapini is higher.

These are the specific foods used in this comparison Oil, coconut and Broccoli raab, raw.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Rapini
Rapini
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +10700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4180%
Contains more CopperCopper +∞%
Contains more ZincZinc +3750%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1372.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +37233.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +6000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Rapini DV% diff.
Saturated fat 82.475g 0.05g 375%
Vitamin K 0.6µg 224µg 186%
Fats 99.06g 0.49g 152%
Calories 892kcal 22kcal 44%
Iron 0.05mg 2.14mg 26%
Vitamin C 0mg 20.2mg 22%
Folate 0µg 83µg 21%
Manganese 0mg 0.395mg 17%
Monounsaturated fat 6.332g 0.026g 16%
Vitamin A 0µg 131µg 15%
Vitamin B1 0mg 0.162mg 14%
Vitamin B6 0mg 0.171mg 13%
Calcium 1mg 108mg 11%
Fiber 0g 2.7g 11%
Polyunsaturated fat 1.702g 0.13g 10%
Vitamin B2 0mg 0.129mg 10%
Phosphorus 0mg 73mg 10%
Vitamin E 0.11mg 1.62mg 10%
Vitamin B3 0mg 1.221mg 8%
Zinc 0.02mg 0.77mg 7%
Protein 0g 3.17g 6%
Vitamin B5 0mg 0.322mg 6%
Potassium 0mg 196mg 6%
Magnesium 0mg 22mg 5%
Copper 0mg 0.042mg 5%
Choline 0.3mg 18.3mg 3%
Selenium 0µg 1µg 2%
Sodium 0mg 33mg 1%
Carbs 0g 2.85g 1%
Net carbs 0g 0.15g N/A
Sugar 0g 0.38g N/A
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.043mg 0%
Threonine 0mg 0.106mg 0%
Isoleucine 0mg 0.104mg 0%
Leucine 0mg 0.17mg 0%
Lysine 0mg 0.198mg 0%
Methionine 0mg 0.048mg 0%
Phenylalanine 0mg 0.128mg 0%
Valine 0mg 0.153mg 0%
Histidine 0mg 0.066mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Rapini
Rapini
4
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 +20116.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +308400%
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +24253.8%
Contains more Poly. FatPolyunsaturated fat +1209.2%
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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.