Coconut vs. Chinese cabbage — In-Depth Nutrition Comparison

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Significant differences between coconut and Chinese cabbage

Coconut has more manganese, copper, fiber, iron, selenium, and phosphorus; however, Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
Coconut covers your daily saturated fat needs 148% more than Chinese cabbage.
Chinese cabbage has 21 times less copper than coconut. Coconut has 0.435mg of copper, while Chinese cabbage has 0.021mg.
Chinese cabbage contains less saturated fat.
Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of Chinese cabbage is 32.

Specific food types used in this comparison are Nuts, coconut meat, raw and Cabbage, chinese (pak-choi), raw.

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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.

Coconut

Chinese cabbage

Contains more MagnesiumMagnesium	+68.4%
Contains more PotassiumPotassium	+41.3%
Contains more IronIron	+203.8%
Contains more CopperCopper	+1971.4%
Contains more ZincZinc	+478.9%
Contains more PhosphorusPhosphorus	+205.4%
Contains less SodiumSodium	-69.2%
Contains more ManganeseManganese	+843.4%
Contains more SeleniumSelenium	+1920%

Contains more CalciumCalcium

+650%

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

Chinese cabbage

Contains more Vitamin EVitamin E	+166.7%
Contains more Vitamin B1Vitamin B1	+65%
Contains more Vitamin B5Vitamin B5	+240.9%
Contains more CholineCholine	+89.1%

Contains more Vitamin CVitamin C	+1263.6%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+250%
Contains more Vitamin B6Vitamin B6	+259.3%
Contains more Vitamin KVitamin K	+22650%
Contains more FolateFolate	+153.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.5mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.027g	135%
Manganese	1.5mg	0.159mg	58%
Fats	33.49g	0.2g	51%
Copper	0.435mg	0.021mg	46%
Vitamin C	3.3mg	45mg	46%
Vitamin K	0.2µg	45.5µg	38%
Fiber	9g	1g	32%
Vitamin A	0µg	223µg	25%
Iron	2.43mg	0.8mg	20%
Selenium	10.1µg	0.5µg	17%
Calories	354kcal	13kcal	17%
Vitamin B6	0.054mg	0.194mg	11%
Phosphorus	113mg	37mg	11%
Folate	26µg	66µg	10%
Calcium	14mg	105mg	9%
Zinc	1.1mg	0.19mg	8%
Monounsaturated fat	1.425g	0.015g	4%
Carbs	15.23g	2.18g	4%
Protein	3.33g	1.5g	4%
Vitamin B2	0.02mg	0.07mg	4%
Vitamin B5	0.3mg	0.088mg	4%
Potassium	356mg	252mg	3%
Magnesium	32mg	19mg	3%
Polyunsaturated fat	0.366g	0.096g	2%
Vitamin B1	0.066mg	0.04mg	2%
Sodium	20mg	65mg	2%
Vitamin E	0.24mg	0.09mg	1%
Choline	12.1mg	6.4mg	1%
Net carbs	6.23g	1.18g	N/A
Sugar	6.23g	1.18g	N/A
Vitamin B3	0.54mg	0.5mg	0%
Tryptophan	0.039mg	0.015mg	0%
Threonine	0.121mg	0.049mg	0%
Isoleucine	0.131mg	0.085mg	0%
Leucine	0.247mg	0.088mg	0%
Lysine	0.147mg	0.089mg	0%
Methionine	0.062mg	0.009mg	0%
Phenylalanine	0.169mg	0.044mg	0%
Valine	0.202mg	0.066mg	0%
Histidine	0.077mg	0.026mg	0%