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  6. Rutabagas vs. Coconut milk

Rutabagas vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between rutabagas and coconut milk

  • Rutabagas have more vitamin C, vitamin B1, and vitamin B6; however, coconut milk has more manganese, copper, iron, selenium, and phosphorus.
  • Coconut milk's daily need coverage for saturated fat is 106% more.
  • Rutabagas have 9 times more vitamin C than coconut milk. Rutabagas have 25mg of vitamin C, while coconut milk has 2.8mg.
  • Rutabagas are lower in saturated fat.
  • Coconut milk has a higher glycemic index than rutabagas.

The food varieties used in the comparison are Rutabagas, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Rutabagas vs Coconut milk 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +168.8%
Contains more PotassiumPotassium +16%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +85%
Contains more IronIron +272.7%
Contains more CopperCopper +731.3%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +88.7%
Contains more ManganeseManganese +599.2%
Contains more SeleniumSelenium +785.7%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +792.9%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +203%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +31.3%
Contains more CholineCholine +65.9%
Contains more Vitamin B5Vitamin B5 +14.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.76mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Coconut milk DV% diff.
Saturated fat 0.027g 21.14g 96%
Fats 0.16g 23.84g 36%
Manganese 0.131mg 0.916mg 34%
Copper 0.032mg 0.266mg 26%
Vitamin C 25mg 2.8mg 25%
Iron 0.44mg 1.64mg 15%
Calories 37kcal 230kcal 10%
Selenium 0.7µg 6.2µg 10%
Phosphorus 53mg 100mg 7%
Vitamin B6 0.1mg 0.033mg 5%
Vitamin B1 0.09mg 0.026mg 5%
Magnesium 20mg 37mg 4%
Zinc 0.24mg 0.67mg 4%
Vitamin B2 0.04mg 0mg 3%
Calcium 43mg 16mg 3%
Fructose 1.61g 2%
Monounsaturated fat 0.025g 1.014g 2%
Protein 1.08g 2.29g 2%
Polyunsaturated fat 0.088g 0.261g 1%
Choline 14.1mg 8.5mg 1%
Carbs 8.62g 5.54g 1%
Folate 21µg 16µg 1%
Potassium 305mg 263mg 1%
Vitamin E 0.3mg 0.15mg 1%
Net carbs 6.32g 3.34g N/A
Sugar 4.46g 3.34g N/A
Fiber 2.3g 2.2g 0%
Starch 0.4g 0%
Sodium 12mg 15mg 0%
Vitamin B3 0.7mg 0.76mg 0%
Vitamin B5 0.16mg 0.183mg 0%
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +55.6%
Contains more WaterWater +32.3%
Contains more ProteinProtein +112%
Contains more FatsFats +14800%
~equal in Other ~0.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3956%
Contains more Poly. FatPolyunsaturated fat +196.6%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.