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  6. Coconut oil vs. Kohlrabi

Coconut oil vs. Kohlrabi — In-Depth Nutrition Comparison

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How are coconut oil and kohlrabi different?

  • Kohlrabi is higher than coconut oil in vitamin C, fiber, copper, vitamin B6, potassium, phosphorus, and manganese.
  • Coconut oil covers your daily need for saturated fat, 412% more than kohlrabi.
  • Kohlrabi is lower in saturated fat.
  • Kohlrabi has a higher glycemic index (20) than coconut oil (0).

Oil, coconut and Kohlrabi, raw types were used in this article.

Infographic

Coconut oil vs Kohlrabi 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%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +700%
Contains more CopperCopper +∞%
Contains more ZincZinc +50%
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%
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 KVitamin K +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +336.4%
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 FolateFolate +∞%
Contains more CholineCholine +4000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Kohlrabi DV% diff.
Saturated fat 82.475g 0.013g 375%
Fats 99.06g 0.1g 152%
Vitamin C 0mg 62mg 69%
Calories 892kcal 27kcal 43%
Monounsaturated fat 6.332g 0.007g 16%
Fiber 0g 3.6g 14%
Copper 0mg 0.129mg 14%
Vitamin B6 0mg 0.15mg 12%
Polyunsaturated fat 1.702g 0.048g 11%
Potassium 0mg 350mg 10%
Phosphorus 0mg 46mg 7%
Manganese 0mg 0.139mg 6%
Magnesium 0mg 19mg 5%
Iron 0.05mg 0.4mg 4%
Vitamin B1 0mg 0.05mg 4%
Folate 0µg 16µg 4%
Protein 0g 1.7g 3%
Vitamin B3 0mg 0.4mg 3%
Vitamin B5 0mg 0.165mg 3%
Choline 0.3mg 12.3mg 2%
Vitamin B2 0mg 0.02mg 2%
Calcium 1mg 24mg 2%
Vitamin E 0.11mg 0.48mg 2%
Carbs 0g 6.2g 2%
Selenium 0µg 0.7µg 1%
Sodium 0mg 20mg 1%
Net carbs 0g 2.6g N/A
Sugar 0g 2.6g N/A
Zinc 0.02mg 0.03mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 0.6µg 0.1µg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.01mg 0%
Threonine 0mg 0.049mg 0%
Isoleucine 0mg 0.078mg 0%
Leucine 0mg 0.067mg 0%
Lysine 0mg 0.056mg 0%
Methionine 0mg 0.013mg 0%
Phenylalanine 0mg 0.039mg 0%
Valine 0mg 0.05mg 0%
Histidine 0mg 0.019mg 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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +98960%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +303233.3%
~equal in Other ~1g

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
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 +90357.1%
Contains more Poly. FatPolyunsaturated fat +3445.8%
Contains less Sat. FatSaturated fat -100%

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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. 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.