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Coconut vs. Rutabagas — In-Depth Nutrition Comparison

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How are coconut and rutabagas different?

  • Coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, and zinc; however, rutabagas are richer in vitamin C.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • Coconut contains 14 times more selenium than rutabagas. While coconut contains 10.1µg of selenium, rutabagas contain only 0.7µg.
  • Rutabagas have less saturated fat.
  • Coconut has a lower glycemic index (59) than rutabagas (72).

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

Infographic

Coconut vs Rutabagas 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +452.3%
Contains more CopperCopper +1259.4%
Contains more ZincZinc +358.3%
Contains more PhosphorusPhosphorus +113.2%
Contains more ManganeseManganese +1045%
Contains more SeleniumSelenium +1342.9%
Contains more CalciumCalcium +207.1%
Contains less SodiumSodium -40%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B5Vitamin B5 +87.5%
Contains more FolateFolate +23.8%
Contains more Vitamin CVitamin C +657.6%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B6Vitamin B6 +85.2%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +16.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +208.3%
Contains more FatsFats +20831.3%
Contains more CarbsCarbs +76.7%
Contains more OtherOther +35.2%
Contains more WaterWater +90.3%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +5600%
Contains more Poly. FatPolyunsaturated fat +315.9%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Rutabagas DV% diff.
Saturated fat 29.698g 0.027g 135%
Manganese 1.5mg 0.131mg 60%
Fats 33.49g 0.16g 51%
Copper 0.435mg 0.032mg 45%
Fiber 9g 2.3g 27%
Iron 2.43mg 0.44mg 25%
Vitamin C 3.3mg 25mg 24%
Selenium 10.1µg 0.7µg 17%
Calories 354kcal 37kcal 16%
Phosphorus 113mg 53mg 9%
Zinc 1.1mg 0.24mg 8%
Protein 3.33g 1.08g 5%
Monounsaturated fat 1.425g 0.025g 4%
Vitamin B6 0.054mg 0.1mg 4%
Magnesium 32mg 20mg 3%
Calcium 14mg 43mg 3%
Vitamin B5 0.3mg 0.16mg 3%
Polyunsaturated fat 0.366g 0.088g 2%
Vitamin B2 0.02mg 0.04mg 2%
Vitamin B1 0.066mg 0.09mg 2%
Fructose 1.61g 2%
Carbs 15.23g 8.62g 2%
Potassium 356mg 305mg 2%
Folate 26µg 21µg 1%
Vitamin B3 0.54mg 0.7mg 1%
Net carbs 6.23g 6.32g N/A
Sugar 6.23g 4.46g N/A
Starch 0.4g 0%
Sodium 20mg 12mg 0%
Vitamin E 0.24mg 0.3mg 0%
Vitamin K 0.2µg 0.3µg 0%
Choline 12.1mg 14.1mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Rutabagas
Minerals Daily Need Coverage Score
63%
Coconut
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 29.671g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $0.1)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.