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  6. Coconut vs. Cauliflower

Coconut vs. Cauliflower — In-Depth Nutrition Comparison

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How are coconut and cauliflower different?

  • Coconut is higher in manganese, copper, fiber, iron, selenium, and phosphorus; however, cauliflower is richer in vitamin C, vitamin K, and vitamin B6.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • Coconut contains 17 times more selenium than cauliflower. While coconut contains 10.1µg of selenium, cauliflower contains only 0.6µg.
  • Cauliflower has less saturated fat.

Nuts, coconut meat, raw and Cauliflower, raw are the varieties used in this article.

Infographic

Coconut vs Cauliflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +19.1%
Contains more IronIron +478.6%
Contains more CopperCopper +1015.4%
Contains more ZincZinc +307.4%
Contains more PhosphorusPhosphorus +156.8%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +867.7%
Contains more SeleniumSelenium +1583.3%
Contains more CalciumCalcium +57.1%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin CVitamin C +1360.6%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin B6Vitamin B6 +240.7%
Contains more Vitamin KVitamin K +7650%
Contains more FolateFolate +119.2%
Contains more CholineCholine +266.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Cauliflower DV% diff.
Saturated fat 29.698g 0.13g 134%
Manganese 1.5mg 0.155mg 58%
Fats 33.49g 0.28g 51%
Vitamin C 3.3mg 48.2mg 50%
Copper 0.435mg 0.039mg 44%
Fiber 9g 2g 28%
Iron 2.43mg 0.42mg 25%
Selenium 10.1µg 0.6µg 17%
Calories 354kcal 25kcal 16%
Vitamin K 0.2µg 15.5µg 13%
Vitamin B6 0.054mg 0.184mg 10%
Phosphorus 113mg 44mg 10%
Folate 26µg 57µg 8%
Zinc 1.1mg 0.27mg 8%
Vitamin B5 0.3mg 0.667mg 7%
Choline 12.1mg 44.3mg 6%
Magnesium 32mg 15mg 4%
Protein 3.33g 1.92g 3%
Carbs 15.23g 4.97g 3%
Monounsaturated fat 1.425g 0.034g 3%
Vitamin B2 0.02mg 0.06mg 3%
Polyunsaturated fat 0.366g 0.031g 2%
Potassium 356mg 299mg 2%
Vitamin B1 0.066mg 0.05mg 1%
Vitamin E 0.24mg 0.08mg 1%
Fructose 0.97g 1%
Calcium 14mg 22mg 1%
Net carbs 6.23g 2.97g N/A
Sugar 6.23g 1.91g N/A
Sodium 20mg 30mg 0%
Vitamin B3 0.54mg 0.507mg 0%
Tryptophan 0.039mg 0.02mg 0%
Threonine 0.121mg 0.076mg 0%
Isoleucine 0.131mg 0.071mg 0%
Leucine 0.247mg 0.106mg 0%
Lysine 0.147mg 0.217mg 0%
Methionine 0.062mg 0.02mg 0%
Phenylalanine 0.169mg 0.065mg 0%
Valine 0.202mg 0.125mg 0%
Histidine 0.077mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +73.4%
Contains more FatsFats +11860.7%
Contains more CarbsCarbs +206.4%
Contains more OtherOther +26.3%
Contains more WaterWater +95.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +4091.2%
Contains more Poly. FatPolyunsaturated fat +1080.6%
Contains less Sat. FatSaturated fat -99.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.