Coconut vs. Rapini — In-Depth Nutrition Comparison
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Significant differences between coconut and rapini
- Coconut has more manganese, copper, fiber, and selenium; however, rapini is richer in vitamin K, vitamin A, vitamin C, folate, and calcium.
- Rapini covers your daily vitamin K needs 187% more than coconut.
- Rapini has 594 times less saturated fat than coconut. Coconut has 29.698g of saturated fat, while rapini has 0.05g.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of rapini is 32.
Specific food types used in this comparison are Nuts, coconut meat, raw and Broccoli raab, raw.
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.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more PotassiumPotassium | +81.6% |
| Contains more IronIron | +13.6% |
| Contains more CopperCopper | +935.7% |
| Contains more ZincZinc | +42.9% |
| Contains more PhosphorusPhosphorus | +54.8% |
| Contains less SodiumSodium | -39.4% |
| Contains more ManganeseManganese | +279.7% |
| Contains more SeleniumSelenium | +910% |
| Contains more CalciumCalcium | +671.4% |
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.
| Contains more Vitamin CVitamin C | +512.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +575% |
| Contains more Vitamin B1Vitamin B1 | +145.5% |
| Contains more Vitamin B2Vitamin B2 | +545% |
| Contains more Vitamin B3Vitamin B3 | +126.1% |
| Contains more Vitamin B6Vitamin B6 | +216.7% |
| Contains more Vitamin KVitamin K | +111900% |
| Contains more FolateFolate | +219.2% |
| Contains more CholineCholine | +51.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +6734.7% |
| Contains more CarbsCarbs | +434.4% |
| Contains more WaterWater | +97% |
~equal in
Protein
~3.17g
~equal in
Other
~0.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5380.8% |
| Contains more Poly. FatPolyunsaturated fat | +181.5% |
| Contains less Sat. FatSaturated fat | -99.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.2µg | 224µg | 187% |
| Saturated fat | 29.698g | 0.05g | 135% |
| Fats | 33.49g | 0.49g | 51% |
| Manganese | 1.5mg | 0.395mg | 48% |
| Copper | 0.435mg | 0.042mg | 44% |
| Fiber | 9g | 2.7g | 25% |
| Vitamin C | 3.3mg | 20.2mg | 19% |
| Calories | 354kcal | 22kcal | 17% |
| Selenium | 10.1µg | 1µg | 17% |
| Vitamin A | 0µg | 131µg | 15% |
| Folate | 26µg | 83µg | 14% |
| Calcium | 14mg | 108mg | 9% |
| Vitamin B6 | 0.054mg | 0.171mg | 9% |
| Vitamin E | 0.24mg | 1.62mg | 9% |
| Vitamin B2 | 0.02mg | 0.129mg | 8% |
| Vitamin B1 | 0.066mg | 0.162mg | 8% |
| Phosphorus | 113mg | 73mg | 6% |
| Potassium | 356mg | 196mg | 5% |
| Iron | 2.43mg | 2.14mg | 4% |
| Vitamin B3 | 0.54mg | 1.221mg | 4% |
| Carbs | 15.23g | 2.85g | 4% |
| Zinc | 1.1mg | 0.77mg | 3% |
| Monounsaturated fat | 1.425g | 0.026g | 3% |
| Polyunsaturated fat | 0.366g | 0.13g | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Sodium | 20mg | 33mg | 1% |
| Choline | 12.1mg | 18.3mg | 1% |
| Protein | 3.33g | 3.17g | 0% |
| Net carbs | 6.23g | 0.15g | N/A |
| Sugar | 6.23g | 0.38g | N/A |
| Vitamin B5 | 0.3mg | 0.322mg | 0% |
| Tryptophan | 0.039mg | 0.043mg | 0% |
| Threonine | 0.121mg | 0.106mg | 0% |
| Isoleucine | 0.131mg | 0.104mg | 0% |
| Leucine | 0.247mg | 0.17mg | 0% |
| Lysine | 0.147mg | 0.198mg | 0% |
| Methionine | 0.062mg | 0.048mg | 0% |
| Phenylalanine | 0.169mg | 0.128mg | 0% |
| Valine | 0.202mg | 0.153mg | 0% |
| Histidine | 0.077mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
71%
Minerals Daily Need Coverage Score
63%
27%
Comparison summary
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 5.85g)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 29.648g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 27)
Which food is cheaper?
Rapini is cheaper (difference - $2.2)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)