Coconut vs. Kohlrabi — In-Depth Nutrition Comparison
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A recap on differences between coconut and kohlrabi
- Coconut has more manganese, copper, iron, fiber, selenium, zinc, and phosphorus; however, kohlrabi is higher in vitamin C and vitamin B6.
- Coconut covers your daily saturated fat needs 148% more than kohlrabi.
- Kohlrabi contains 37 times less zinc than coconut. Coconut contains 1.1mg of zinc, while kohlrabi contains 0.03mg.
- Kohlrabi has less saturated fat.
- The glycemic index of coconut is higher.
Food varieties used in this article are Nuts, coconut meat, raw and Kohlrabi, 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.
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more IronIron | +507.5% |
| Contains more CopperCopper | +237.2% |
| Contains more ZincZinc | +3566.7% |
| Contains more PhosphorusPhosphorus | +145.7% |
| Contains more ManganeseManganese | +979.1% |
| Contains more SeleniumSelenium | +1342.9% |
| Contains more CalciumCalcium | +71.4% |
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 B1Vitamin B1 | +32% |
| Contains more Vitamin B3Vitamin B3 | +35% |
| Contains more Vitamin B5Vitamin B5 | +81.8% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +62.5% |
| Contains more Vitamin CVitamin C | +1778.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B6Vitamin B6 | +177.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.013g | 135% |
| Vitamin C | 3.3mg | 62mg | 65% |
| Manganese | 1.5mg | 0.139mg | 59% |
| Fats | 33.49g | 0.1g | 51% |
| Copper | 0.435mg | 0.129mg | 34% |
| Iron | 2.43mg | 0.4mg | 25% |
| Fiber | 9g | 3.6g | 22% |
| Selenium | 10.1µg | 0.7µg | 17% |
| Calories | 354kcal | 27kcal | 16% |
| Phosphorus | 113mg | 46mg | 10% |
| Zinc | 1.1mg | 0.03mg | 10% |
| Vitamin B6 | 0.054mg | 0.15mg | 7% |
| Monounsaturated fat | 1.425g | 0.007g | 4% |
| Vitamin B5 | 0.3mg | 0.165mg | 3% |
| Folate | 26µg | 16µg | 3% |
| Magnesium | 32mg | 19mg | 3% |
| Carbs | 15.23g | 6.2g | 3% |
| Protein | 3.33g | 1.7g | 3% |
| Vitamin E | 0.24mg | 0.48mg | 2% |
| Polyunsaturated fat | 0.366g | 0.048g | 2% |
| Vitamin B3 | 0.54mg | 0.4mg | 1% |
| Vitamin B1 | 0.066mg | 0.05mg | 1% |
| Calcium | 14mg | 24mg | 1% |
| Net carbs | 6.23g | 2.6g | N/A |
| Potassium | 356mg | 350mg | 0% |
| Sugar | 6.23g | 2.6g | N/A |
| Sodium | 20mg | 20mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B2 | 0.02mg | 0.02mg | 0% |
| Vitamin K | 0.2µg | 0.1µg | 0% |
| Choline | 12.1mg | 12.3mg | 0% |
| Tryptophan | 0.039mg | 0.01mg | 0% |
| Threonine | 0.121mg | 0.049mg | 0% |
| Isoleucine | 0.131mg | 0.078mg | 0% |
| Leucine | 0.247mg | 0.067mg | 0% |
| Lysine | 0.147mg | 0.056mg | 0% |
| Methionine | 0.062mg | 0.013mg | 0% |
| Phenylalanine | 0.169mg | 0.039mg | 0% |
| Valine | 0.202mg | 0.05mg | 0% |
| Histidine | 0.077mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +95.9% |
| Contains more FatsFats | +33390% |
| Contains more CarbsCarbs | +145.6% |
| Contains more WaterWater | +93.7% |
~equal in
Other
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Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +20257.1% |
| Contains more Poly. FatPolyunsaturated fat | +662.5% |
| Contains less Sat. FatSaturated fat | -100% |
