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% |
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% |
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% |
