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  6. Coconut vs. Savoy cabbage

Coconut vs. Savoy cabbage — In-Depth Nutrition Comparison

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How are Coconut and Savoy cabbage different?

  • Coconut is richer in Manganese, Copper, Iron, Fiber, and Selenium, while Savoy cabbage is higher in Vitamin K, Vitamin C, Folate, and Vitamin B6.
  • Coconut covers your daily need of Saturated Fat 148% more than Savoy cabbage.
  • Coconut contains 11 times more Selenium than Savoy cabbage. Coconut contains 10.1µg of Selenium, while Savoy cabbage contains 0.9µg.
  • Savoy cabbage is lower in Saturated Fat.

Nuts, coconut meat, raw and Cabbage, savoy, raw types were used in this article.

Infographic

Coconut vs Savoy cabbage 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
9
:
1
Savoy cabbage
Savoy cabbage
Contains more Iron +507.5%
Contains more Magnesium +14.3%
Contains more Phosphorus +169%
Contains more Potassium +54.8%
Contains less Sodium -28.6%
Contains more Zinc +307.4%
Contains more Copper +601.6%
Contains more Manganese +733.3%
Contains more Selenium +1022.2%
Contains more Calcium +150%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Savoy cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Contains more Iron +507.5%
Contains more Magnesium +14.3%
Contains more Phosphorus +169%
Contains more Potassium +54.8%
Contains less Sodium -28.6%
Contains more Zinc +307.4%
Contains more Copper +601.6%
Contains more Manganese +733.3%
Contains more Selenium +1022.2%
Contains more Calcium +150%

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
3
:
7
Savoy cabbage
Savoy cabbage
Contains more Vitamin E +41.2%
Contains more Vitamin B3 +80%
Contains more Vitamin B5 +60.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +839.4%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +251.9%
Contains more Folate +207.7%
Contains more Vitamin K +34300%
Equal in Vitamin B1 - 0.07
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%
Savoy cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Contains more Vitamin E +41.2%
Contains more Vitamin B3 +80%
Contains more Vitamin B5 +60.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +839.4%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +251.9%
Contains more Folate +207.7%
Contains more Vitamin K +34300%
Equal in Vitamin B1 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Savoy cabbage
Savoy cabbage
Contains more Protein +66.5%
Contains more Fats +33390%
Contains more Carbs +149.7%
Contains more Other +20%
Contains more Water +93.7%
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
Savoy cabbage
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more Protein +66.5%
Contains more Fats +33390%
Contains more Carbs +149.7%
Contains more Other +20%
Contains more Water +93.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Savoy cabbage
Savoy cabbage
Contains more Monounsaturated Fat +20257.1%
Contains more Polyunsaturated fat +646.9%
Contains less Saturated Fat -100%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Savoy cabbage
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
Contains more Monounsaturated Fat +20257.1%
Contains more Polyunsaturated fat +646.9%
Contains less Saturated 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.
Coconut Savoy cabbage
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Savoy cabbage Opinion
Net carbs 6.23g 3g Coconut
Protein 3.33g 2g Coconut
Fats 33.49g 0.1g Coconut
Carbs 15.23g 6.1g Coconut
Calories 354kcal 27kcal Coconut
Sugar 6.23g 2.27g Savoy cabbage
Fiber 9g 3.1g Coconut
Calcium 14mg 35mg Savoy cabbage
Iron 2.43mg 0.4mg Coconut
Magnesium 32mg 28mg Coconut
Phosphorus 113mg 42mg Coconut
Potassium 356mg 230mg Coconut
Sodium 20mg 28mg Coconut
Zinc 1.1mg 0.27mg Coconut
Copper 0.435mg 0.062mg Coconut
Manganese 1.5mg 0.18mg Coconut
Selenium 10.1µg 0.9µg Coconut
Vitamin A 0IU 1000IU Savoy cabbage
Vitamin A RAE 0µg 50µg Savoy cabbage
Vitamin E 0.24mg 0.17mg Coconut
Vitamin C 3.3mg 31mg Savoy cabbage
Vitamin B1 0.066mg 0.07mg Savoy cabbage
Vitamin B2 0.02mg 0.03mg Savoy cabbage
Vitamin B3 0.54mg 0.3mg Coconut
Vitamin B5 0.3mg 0.187mg Coconut
Vitamin B6 0.054mg 0.19mg Savoy cabbage
Folate 26µg 80µg Savoy cabbage
Vitamin K 0.2µg 68.8µg Savoy cabbage
Tryptophan 0.039mg 0.02mg Coconut
Threonine 0.121mg 0.069mg Coconut
Isoleucine 0.131mg 0.101mg Coconut
Leucine 0.247mg 0.103mg Coconut
Lysine 0.147mg 0.094mg Coconut
Methionine 0.062mg 0.02mg Coconut
Phenylalanine 0.169mg 0.064mg Coconut
Valine 0.202mg 0.085mg Coconut
Histidine 0.077mg 0.041mg Coconut
Saturated Fat 29.698g 0.013g Savoy cabbage
Monounsaturated Fat 1.425g 0.007g Coconut
Polyunsaturated fat 0.366g 0.049g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Savoy cabbage
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
40%
Savoy cabbage
Minerals Daily Need Coverage Score
63%
Coconut
14%
Savoy cabbage

Comparison summary

Which food is lower in Sugar?
Savoy cabbage
Savoy cabbage is lower in Sugar (difference - 3.96g)
Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 29.685g)
Which food is lower in glycemic index?
Savoy cabbage
Savoy cabbage is lower in glycemic index (difference - 27)
Which food is cheaper?
Savoy cabbage
Savoy cabbage is cheaper (difference - $2.2)
Which food is richer in vitamins?
Savoy cabbage
Savoy cabbage is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 8mg)
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.