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  6. Rutabagas vs. Coconut

Rutabagas vs. Coconut — In-Depth Nutrition Comparison

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How are Rutabagas and Coconut different?

  • Rutabagas are higher in Vitamin C, however, Coconut is richer in Manganese, Copper, Fiber, Iron, Selenium, Phosphorus, and Zinc.
  • Daily need coverage for Saturated Fat from Coconut is 148% higher.
  • Rutabagas contain 8 times more Vitamin C than Coconut. While Rutabagas contain 25mg of Vitamin C, Coconut contains only 3.3mg.
  • Rutabagas have less Saturated Fat.

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

Infographic

Rutabagas vs Coconut 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.
Rutabagas
Rutabagas
2
:
8
Coconut
Coconut
Contains more Calcium +207.1%
Contains less Sodium -40%
Contains more Iron +452.3%
Contains more Magnesium +60%
Contains more Phosphorus +113.2%
Contains more Potassium +16.7%
Contains more Zinc +358.3%
Contains more Copper +1259.4%
Contains more Manganese +1045%
Contains more Selenium +1342.9%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +207.1%
Contains less Sodium -40%
Contains more Iron +452.3%
Contains more Magnesium +60%
Contains more Phosphorus +113.2%
Contains more Potassium +16.7%
Contains more Zinc +358.3%
Contains more Copper +1259.4%
Contains more Manganese +1045%
Contains more Selenium +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.
Rutabagas
Rutabagas
8
:
2
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin C +657.6%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +29.6%
Contains more Vitamin B6 +85.2%
Contains more Vitamin K +50%
Contains more Vitamin B5 +87.5%
Contains more Folate +23.8%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin C +657.6%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +29.6%
Contains more Vitamin B6 +85.2%
Contains more Vitamin K +50%
Contains more Vitamin B5 +87.5%
Contains more Folate +23.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
4
Coconut
Coconut
Contains more Water +90.3%
Contains more Protein +208.3%
Contains more Fats +20831.3%
Contains more Carbs +76.7%
Contains more Other +35.2%
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
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
Contains more Water +90.3%
Contains more Protein +208.3%
Contains more Fats +20831.3%
Contains more Carbs +76.7%
Contains more Other +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
2
Coconut
Coconut
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +5600%
Contains more Polyunsaturated fat +315.9%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +5600%
Contains more Polyunsaturated fat +315.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas Coconut
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 Rutabagas Coconut Opinion
Net carbs 6.32g 6.23g Rutabagas
Protein 1.08g 3.33g Coconut
Fats 0.16g 33.49g Coconut
Carbs 8.62g 15.23g Coconut
Calories 37kcal 354kcal Coconut
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g 6.23g Rutabagas
Fiber 2.3g 9g Coconut
Calcium 43mg 14mg Rutabagas
Iron 0.44mg 2.43mg Coconut
Magnesium 20mg 32mg Coconut
Phosphorus 53mg 113mg Coconut
Potassium 305mg 356mg Coconut
Sodium 12mg 20mg Rutabagas
Zinc 0.24mg 1.1mg Coconut
Copper 0.032mg 0.435mg Coconut
Manganese 0.131mg 1.5mg Coconut
Selenium 0.7µg 10.1µg Coconut
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg 0.24mg Rutabagas
Vitamin C 25mg 3.3mg Rutabagas
Vitamin B1 0.09mg 0.066mg Rutabagas
Vitamin B2 0.04mg 0.02mg Rutabagas
Vitamin B3 0.7mg 0.54mg Rutabagas
Vitamin B5 0.16mg 0.3mg Coconut
Vitamin B6 0.1mg 0.054mg Rutabagas
Folate 21µg 26µg Coconut
Vitamin K 0.3µg 0.2µg Rutabagas
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 0.027g 29.698g Rutabagas
Monounsaturated Fat 0.025g 1.425g Coconut
Polyunsaturated fat 0.088g 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Coconut
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
15%
Rutabagas
8%
Coconut
Minerals Daily Need Coverage Score
13%
Rutabagas
63%
Coconut

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.