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  6. Coconut vs. Turnip

Coconut vs. Turnip — In-Depth Nutrition Comparison

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How are Coconut and Turnip different?

  • Coconut is richer in Manganese, Copper, Fiber, Iron, Selenium, Phosphorus, and Zinc, while Turnip is higher in Vitamin C.
  • Coconut covers your daily need of Saturated Fat 148% more than Turnip.
  • Coconut contains 14 times more Selenium than Turnip. Coconut contains 10.1µg of Selenium, while Turnip contains 0.7µg.
  • Turnip is lower in Saturated Fat.

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

Infographic

Coconut vs Turnip 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
Turnip
Turnip
Contains more Iron +710%
Contains more Magnesium +190.9%
Contains more Phosphorus +318.5%
Contains more Potassium +86.4%
Contains less Sodium -70.1%
Contains more Zinc +307.4%
Contains more Copper +411.8%
Contains more Manganese +1019.4%
Contains more Selenium +1342.9%
Contains more Calcium +114.3%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Iron +710%
Contains more Magnesium +190.9%
Contains more Phosphorus +318.5%
Contains more Potassium +86.4%
Contains less Sodium -70.1%
Contains more Zinc +307.4%
Contains more Copper +411.8%
Contains more Manganese +1019.4%
Contains more Selenium +1342.9%
Contains more Calcium +114.3%

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
6
:
3
Turnip
Turnip
Contains more Vitamin E +700%
Contains more Vitamin B1 +65%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +50%
Contains more Folate +73.3%
Contains more Vitamin K +100%
Contains more Vitamin C +536.4%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +66.7%
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%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Contains more Vitamin E +700%
Contains more Vitamin B1 +65%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +50%
Contains more Folate +73.3%
Contains more Vitamin K +100%
Contains more Vitamin C +536.4%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Turnip
Turnip
Contains more Protein +270%
Contains more Fats +33390%
Contains more Carbs +136.9%
Contains more Other +37.1%
Contains more Water +95.5%
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
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more Protein +270%
Contains more Fats +33390%
Contains more Carbs +136.9%
Contains more Other +37.1%
Contains more Water +95.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Turnip
Turnip
Contains more Monounsaturated Fat +23650%
Contains more Polyunsaturated fat +590.6%
Contains less Saturated Fat -100%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +23650%
Contains more Polyunsaturated fat +590.6%
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 Turnip
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Turnip Opinion
Net carbs 6.23g 4.63g Coconut
Protein 3.33g 0.9g Coconut
Fats 33.49g 0.1g Coconut
Carbs 15.23g 6.43g Coconut
Calories 354kcal 28kcal Coconut
Sugar 6.23g 3.8g Turnip
Fiber 9g 1.8g Coconut
Calcium 14mg 30mg Turnip
Iron 2.43mg 0.3mg Coconut
Magnesium 32mg 11mg Coconut
Phosphorus 113mg 27mg Coconut
Potassium 356mg 191mg Coconut
Sodium 20mg 67mg Coconut
Zinc 1.1mg 0.27mg Coconut
Copper 0.435mg 0.085mg Coconut
Manganese 1.5mg 0.134mg Coconut
Selenium 10.1µg 0.7µg Coconut
Vitamin E 0.24mg 0.03mg Coconut
Vitamin C 3.3mg 21mg Turnip
Vitamin B1 0.066mg 0.04mg Coconut
Vitamin B2 0.02mg 0.03mg Turnip
Vitamin B3 0.54mg 0.4mg Coconut
Vitamin B5 0.3mg 0.2mg Coconut
Vitamin B6 0.054mg 0.09mg Turnip
Folate 26µg 15µg Coconut
Vitamin K 0.2µg 0.1µg Coconut
Tryptophan 0.039mg 0.009mg Coconut
Threonine 0.121mg 0.025mg Coconut
Isoleucine 0.131mg 0.036mg Coconut
Leucine 0.247mg 0.033mg Coconut
Lysine 0.147mg 0.036mg Coconut
Methionine 0.062mg 0.011mg Coconut
Phenylalanine 0.169mg 0.017mg Coconut
Valine 0.202mg 0.03mg Coconut
Histidine 0.077mg 0.014mg Coconut
Saturated Fat 29.698g 0.011g Turnip
Monounsaturated Fat 1.425g 0.006g Coconut
Polyunsaturated fat 0.366g 0.053g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Turnip
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
12%
Turnip
Minerals Daily Need Coverage Score
63%
Coconut
12%
Turnip

Comparison summary

Which food is lower in Sugar?
Turnip
Turnip is lower in Sugar (difference - 2.43g)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 29.687g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 14)
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)
Which food is richer in vitamins?
?
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.

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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.