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Coconut vs. Radish — In-Depth Nutrition Comparison

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Summary of differences between coconut and radish

  • Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, zinc, and magnesium; however, radish is higher in vitamin C.
  • Coconut covers your daily need for saturated fat, 148% more than radish.
  • Coconut has 22 times more manganese than radish. While coconut has 1.5mg of manganese, radish has only 0.069mg.
  • Radish has less saturated fat.
  • The glycemic index of coconut is higher.

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

Infographic

Coconut vs Radish 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.
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%
Radish
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 7.5% 21% 13% 17% 7.6% 8.6% 5.1% 9% 3.3%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +52.8%
Contains more IronIron +614.7%
Contains more CopperCopper +770%
Contains more ZincZinc +292.9%
Contains more PhosphorusPhosphorus +465%
Contains less SodiumSodium -48.7%
Contains more ManganeseManganese +2073.9%
Contains more SeleniumSelenium +1583.3%
Contains more CalciumCalcium +78.6%

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%
Radish
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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 49% 0% 0% 0% 3% 9% 4.8% 9.9% 16% 0% 3.3% 19% 3.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B3Vitamin B3 +112.6%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more CholineCholine +86.2%
Contains more Vitamin CVitamin C +348.5%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B6Vitamin B6 +31.5%
Contains more Vitamin KVitamin K +550%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Coconut Radish DV% diff.
Saturated fat 29.698g 0.032g 135%
Manganese 1.5mg 0.069mg 62%
Fats 33.49g 0.1g 51%
Copper 0.435mg 0.05mg 43%
Fiber 9g 1.6g 30%
Iron 2.43mg 0.34mg 26%
Selenium 10.1µg 0.6µg 17%
Calories 354kcal 16kcal 17%
Vitamin C 3.3mg 14.8mg 13%
Phosphorus 113mg 20mg 13%
Zinc 1.1mg 0.28mg 7%
Magnesium 32mg 10mg 5%
Vitamin B1 0.066mg 0.012mg 5%
Protein 3.33g 0.68g 5%
Potassium 356mg 233mg 4%
Monounsaturated fat 1.425g 0.017g 4%
Carbs 15.23g 3.4g 4%
Vitamin B5 0.3mg 0.165mg 3%
Vitamin E 0.24mg 0mg 2%
Polyunsaturated fat 0.366g 0.048g 2%
Vitamin B3 0.54mg 0.254mg 2%
Vitamin K 0.2µg 1.3µg 1%
Choline 12.1mg 6.5mg 1%
Vitamin B2 0.02mg 0.039mg 1%
Vitamin B6 0.054mg 0.071mg 1%
Sodium 20mg 39mg 1%
Calcium 14mg 25mg 1%
Fructose 0.71g 1%
Net carbs 6.23g 1.8g N/A
Sugar 6.23g 1.86g N/A
Folate 26µg 25µg 0%
Tryptophan 0.039mg 0.009mg 0%
Threonine 0.121mg 0.023mg 0%
Isoleucine 0.131mg 0.02mg 0%
Leucine 0.247mg 0.031mg 0%
Lysine 0.147mg 0.033mg 0%
Methionine 0.062mg 0.01mg 0%
Phenylalanine 0.169mg 0.036mg 0%
Valine 0.202mg 0.035mg 0%
Histidine 0.077mg 0.013mg 0%

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
Radish
1
3% 95%
Protein: 0.68 g
Fats: 0.1 g
Carbs: 3.4 g
Water: 95.27 g
Other: 0.55 g
Contains more ProteinProtein +389.7%
Contains more FatsFats +33390%
Contains more CarbsCarbs +347.9%
Contains more OtherOther +74.5%
Contains more WaterWater +102.7%

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
Radish
1
33% 18% 49%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +8282.4%
Contains more Poly. FatPolyunsaturated fat +662.5%
Contains less Sat. FatSaturated fat -99.9%

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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. Radish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169276/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.