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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
63%
15%
Comparison summary
Which food is lower in Sugar?
Kohlrabi is lower in Sugar (difference - 3.63g)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 29.685g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 39)
Which food is cheaper?
Kohlrabi is cheaper (difference - $2)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (20 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.