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  6. Savoy cabbage vs. Coconut

Savoy cabbage vs. Coconut — In-Depth Nutrition Comparison

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How are savoy cabbage and coconut different?

  • Savoy cabbage is richer in vitamin K, vitamin C, vitamin A, and folate, while coconut is higher in manganese, copper, iron, fiber, and selenium.
  • Coconut covers your daily need for saturated fat, 148% more than savoy cabbage.
  • Savoy cabbage is lower in saturated fat.
  • Coconut has a higher glycemic index (59) than savoy cabbage (32).

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

Infographic

Savoy cabbage vs Coconut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +150%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +54.8%
Contains more IronIron +507.5%
Contains more CopperCopper +601.6%
Contains more ZincZinc +307.4%
Contains more PhosphorusPhosphorus +169%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +733.3%
Contains more SeleniumSelenium +1022.2%

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +839.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B6Vitamin B6 +251.9%
Contains more Vitamin KVitamin K +34300%
Contains more FolateFolate +207.7%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B5Vitamin B5 +60.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Coconut DV% diff.
Saturated fat 0.013g 29.698g 135%
Vitamin K 68.8µg 0.2µg 57%
Manganese 0.18mg 1.5mg 57%
Fats 0.1g 33.49g 51%
Copper 0.062mg 0.435mg 41%
Vitamin C 31mg 3.3mg 31%
Iron 0.4mg 2.43mg 25%
Fiber 3.1g 9g 24%
Selenium 0.9µg 10.1µg 17%
Calories 27kcal 354kcal 16%
Folate 80µg 26µg 14%
Phosphorus 42mg 113mg 10%
Vitamin B6 0.19mg 0.054mg 10%
Zinc 0.27mg 1.1mg 8%
Vitamin A 50µg 0µg 6%
Potassium 230mg 356mg 4%
Monounsaturated fat 0.007g 1.425g 4%
Protein 2g 3.33g 3%
Carbs 6.1g 15.23g 3%
Vitamin B3 0.3mg 0.54mg 2%
Vitamin B5 0.187mg 0.3mg 2%
Calcium 35mg 14mg 2%
Polyunsaturated fat 0.049g 0.366g 2%
Magnesium 28mg 32mg 1%
Vitamin B2 0.03mg 0.02mg 1%
Net carbs 3g 6.23g N/A
Sugar 2.27g 6.23g N/A
Sodium 28mg 20mg 0%
Vitamin E 0.17mg 0.24mg 0%
Vitamin B1 0.07mg 0.066mg 0%
Choline 12.3mg 12.1mg 0%
Tryptophan 0.02mg 0.039mg 0%
Threonine 0.069mg 0.121mg 0%
Isoleucine 0.101mg 0.131mg 0%
Leucine 0.103mg 0.247mg 0%
Lysine 0.094mg 0.147mg 0%
Methionine 0.02mg 0.062mg 0%
Phenylalanine 0.064mg 0.169mg 0%
Valine 0.085mg 0.202mg 0%
Histidine 0.041mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
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 WaterWater +93.7%
Contains more ProteinProtein +66.5%
Contains more FatsFats +33390%
Contains more CarbsCarbs +149.7%
Contains more OtherOther +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +20257.1%
Contains more Poly. FatPolyunsaturated fat +646.9%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.