Kohlrabi vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between kohlrabi and coconut
- Kohlrabi has more vitamin C and vitamin B6; however, coconut is higher in manganese, copper, iron, fiber, selenium, zinc, and phosphorus.
- Coconut covers your daily saturated fat needs 148% more than kohlrabi.
- Coconut contains 19 times less vitamin C than kohlrabi. Kohlrabi contains 62mg of vitamin C, while coconut contains 3.3mg.
- Kohlrabi has less saturated fat.
- The glycemic index of coconut is higher.
Food varieties used in this article are Kohlrabi, raw and Nuts, coconut meat, 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 CalciumCalcium | +71.4% |
| 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% |
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 CVitamin C | +1778.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B6Vitamin B6 | +177.8% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.013g | 29.698g | 135% |
| Vitamin C | 62mg | 3.3mg | 65% |
| Manganese | 0.139mg | 1.5mg | 59% |
| Fats | 0.1g | 33.49g | 51% |
| Copper | 0.129mg | 0.435mg | 34% |
| Iron | 0.4mg | 2.43mg | 25% |
| Fiber | 3.6g | 9g | 22% |
| Selenium | 0.7µg | 10.1µg | 17% |
| Calories | 27kcal | 354kcal | 16% |
| Phosphorus | 46mg | 113mg | 10% |
| Zinc | 0.03mg | 1.1mg | 10% |
| Vitamin B6 | 0.15mg | 0.054mg | 7% |
| Monounsaturated fat | 0.007g | 1.425g | 4% |
| Vitamin B5 | 0.165mg | 0.3mg | 3% |
| Folate | 16µg | 26µg | 3% |
| Magnesium | 19mg | 32mg | 3% |
| Carbs | 6.2g | 15.23g | 3% |
| Protein | 1.7g | 3.33g | 3% |
| Vitamin E | 0.48mg | 0.24mg | 2% |
| Polyunsaturated fat | 0.048g | 0.366g | 2% |
| Vitamin B3 | 0.4mg | 0.54mg | 1% |
| Vitamin B1 | 0.05mg | 0.066mg | 1% |
| Calcium | 24mg | 14mg | 1% |
| Net carbs | 2.6g | 6.23g | N/A |
| Potassium | 350mg | 356mg | 0% |
| Sugar | 2.6g | 6.23g | N/A |
| Sodium | 20mg | 20mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B2 | 0.02mg | 0.02mg | 0% |
| Vitamin K | 0.1µg | 0.2µg | 0% |
| Choline | 12.3mg | 12.1mg | 0% |
| Tryptophan | 0.01mg | 0.039mg | 0% |
| Threonine | 0.049mg | 0.121mg | 0% |
| Isoleucine | 0.078mg | 0.131mg | 0% |
| Leucine | 0.067mg | 0.247mg | 0% |
| Lysine | 0.056mg | 0.147mg | 0% |
| Methionine | 0.013mg | 0.062mg | 0% |
| Phenylalanine | 0.039mg | 0.169mg | 0% |
| Valine | 0.05mg | 0.202mg | 0% |
| Histidine | 0.019mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +93.7% |
| Contains more ProteinProtein | +95.9% |
| Contains more FatsFats | +33390% |
| Contains more CarbsCarbs | +145.6% |
~equal in
Other
~0.96g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +20257.1% |
| Contains more Poly. FatPolyunsaturated fat | +662.5% |
