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  6. Coconut vs. Chinese broccoli

Coconut vs. Chinese broccoli — In-Depth Nutrition Comparison

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Summary of differences between Coconut and Chinese broccoli

  • Coconut has more Manganese, Copper, Fiber, Iron, Selenium, and Phosphorus, however, Chinese broccoli is higher in Vitamin K, Vitamin C, and Folate.
  • Coconut covers your daily need of Saturated Fat 148% more than Chinese broccoli.
  • Coconut has 8 times more Selenium than Chinese broccoli. While Coconut has 10.1µg of Selenium, Chinese broccoli has only 1.3µg.
  • Chinese broccoli has less Saturated Fat.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Broccoli, chinese, cooked.

Infographic

Coconut vs Chinese broccoli 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.
Coconut
Coconut
8
:
2
Chinese broccoli
Chinese broccoli
Contains more Iron +333.9%
Contains more Magnesium +77.8%
Contains more Phosphorus +175.6%
Contains more Potassium +36.4%
Contains more Zinc +182.1%
Contains more Copper +613.1%
Contains more Manganese +468.2%
Contains more Selenium +676.9%
Contains more Calcium +614.3%
Contains less Sodium -65%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +333.9%
Contains more Magnesium +77.8%
Contains more Phosphorus +175.6%
Contains more Potassium +36.4%
Contains more Zinc +182.1%
Contains more Copper +613.1%
Contains more Manganese +468.2%
Contains more Selenium +676.9%
Contains more Calcium +614.3%
Contains less Sodium -65%

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
Coconut
2
:
8
Chinese broccoli
Chinese broccoli
Contains more Vitamin B3 +23.6%
Contains more Vitamin B5 +88.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +754.5%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B2 +630%
Contains more Vitamin B6 +29.6%
Contains more Folate +280.8%
Contains more Vitamin K +42300%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B3 +23.6%
Contains more Vitamin B5 +88.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +754.5%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B2 +630%
Contains more Vitamin B6 +29.6%
Contains more Folate +280.8%
Contains more Vitamin K +42300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Chinese broccoli
Chinese broccoli
Contains more Protein +192.1%
Contains more Fats +4551.4%
Contains more Carbs +299.7%
Contains more Other +21.5%
Contains more Water +99.1%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +192.1%
Contains more Fats +4551.4%
Contains more Carbs +299.7%
Contains more Other +21.5%
Contains more Water +99.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Chinese broccoli
Chinese broccoli
Contains more Monounsaturated Fat +2750%
Contains more Polyunsaturated fat +10.9%
Contains less Saturated Fat -99.6%
Equal in Polyunsaturated fat - 0.33
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +2750%
Contains more Polyunsaturated fat +10.9%
Contains less Saturated Fat -99.6%
Equal in Polyunsaturated fat - 0.33

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Chinese broccoli
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Chinese broccoli Opinion
Net carbs 6.23g 1.31g Coconut
Protein 3.33g 1.14g Coconut
Fats 33.49g 0.72g Coconut
Carbs 15.23g 3.81g Coconut
Calories 354kcal 22kcal Coconut
Sugar 6.23g 0.84g Chinese broccoli
Fiber 9g 2.5g Coconut
Calcium 14mg 100mg Chinese broccoli
Iron 2.43mg 0.56mg Coconut
Magnesium 32mg 18mg Coconut
Phosphorus 113mg 41mg Coconut
Potassium 356mg 261mg Coconut
Sodium 20mg 7mg Chinese broccoli
Zinc 1.1mg 0.39mg Coconut
Copper 0.435mg 0.061mg Coconut
Manganese 1.5mg 0.264mg Coconut
Selenium 10.1µg 1.3µg Coconut
Vitamin A 0IU 1638IU Chinese broccoli
Vitamin A RAE 0µg 82µg Chinese broccoli
Vitamin E 0.24mg 0.48mg Chinese broccoli
Vitamin C 3.3mg 28.2mg Chinese broccoli
Vitamin B1 0.066mg 0.095mg Chinese broccoli
Vitamin B2 0.02mg 0.146mg Chinese broccoli
Vitamin B3 0.54mg 0.437mg Coconut
Vitamin B5 0.3mg 0.159mg Coconut
Vitamin B6 0.054mg 0.07mg Chinese broccoli
Folate 26µg 99µg Chinese broccoli
Vitamin K 0.2µg 84.8µg Chinese broccoli
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 29.698g 0.11g Chinese broccoli
Monounsaturated Fat 1.425g 0.05g Coconut
Polyunsaturated fat 0.366g 0.33g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Coconut
48%
Chinese broccoli
Minerals Daily Need Coverage Score
63%
Coconut
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 5.39g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 29.588g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 27)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $2.6)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.