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  6. Coconut milk vs. Mandarin orange

Coconut milk vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and mandarin oranges

  • Coconut milk is higher in manganese, copper, iron, phosphorus, selenium, magnesium, and zinc, yet mandarin oranges are higher in vitamin C and vitamin A.
  • Coconut milk covers your daily saturated fat needs 106% more than mandarin oranges.
  • Coconut milk contains 62 times more selenium than mandarin oranges. While coconut milk contains 6.2µg of selenium, mandarin oranges contain only 0.1µg.
  • The amount of saturated fat in mandarin oranges is lower.
  • The glycemic index of mandarin oranges is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Tangerines, (mandarin oranges), raw.

Infographic

Coconut milk vs Mandarin orange 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +58.4%
Contains more IronIron +993.3%
Contains more CopperCopper +533.3%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +2248.7%
Contains more SeleniumSelenium +6100%
Contains more CalciumCalcium +131.3%
Contains less SodiumSodium -86.7%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B3Vitamin B3 +102.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +853.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B6Vitamin B6 +136.4%
Contains more CholineCholine +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Coconut milk Mandarin orange DV% diff.
Saturated fat 21.14g 0.039g 96%
Manganese 0.916mg 0.039mg 38%
Fats 23.84g 0.31g 36%
Vitamin C 2.8mg 26.7mg 27%
Copper 0.266mg 0.042mg 25%
Iron 1.64mg 0.15mg 19%
Selenium 6.2µg 0.1µg 11%
Phosphorus 100mg 20mg 11%
Calories 230kcal 53kcal 9%
Magnesium 37mg 12mg 6%
Zinc 0.67mg 0.07mg 5%
Vitamin A 0µg 34µg 4%
Vitamin B6 0.033mg 0.078mg 3%
Vitamin B2 0mg 0.036mg 3%
Protein 2.29g 0.81g 3%
Vitamin B1 0.026mg 0.058mg 3%
Fructose 2.4g 3%
Carbs 5.54g 13.34g 3%
Potassium 263mg 166mg 3%
Fiber 2.2g 1.8g 2%
Calcium 16mg 37mg 2%
Vitamin B3 0.76mg 0.376mg 2%
Monounsaturated fat 1.014g 0.06g 2%
Polyunsaturated fat 0.261g 0.065g 1%
Sodium 15mg 2mg 1%
Vitamin B5 0.183mg 0.216mg 1%
Net carbs 3.34g 11.54g N/A
Sugar 3.34g 10.58g N/A
Vitamin E 0.15mg 0.2mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 16µg 16µg 0%
Choline 8.5mg 10.2mg 0%
Tryptophan 0.027mg 0.002mg 0%
Threonine 0.083mg 0.016mg 0%
Isoleucine 0.09mg 0.017mg 0%
Leucine 0.17mg 0.028mg 0%
Lysine 0.101mg 0.032mg 0%
Methionine 0.043mg 0.002mg 0%
Phenylalanine 0.116mg 0.018mg 0%
Valine 0.139mg 0.021mg 0%
Histidine 0.053mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +182.7%
Contains more FatsFats +7590.3%
Contains more OtherOther +91.9%
Contains more CarbsCarbs +140.8%
Contains more WaterWater +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +1590%
Contains more Poly. FatPolyunsaturated fat +301.5%
Contains less Sat. FatSaturated fat -99.8%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.