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  6. Coconut milk vs. Orange juice

Coconut milk vs. Orange juice — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and orange juice

  • Coconut milk has more manganese, copper, iron, phosphorus, selenium, fiber, magnesium, and zinc; however, orange juice is higher in vitamin C.
  • Coconut milk covers your daily need for saturated fat, 106% more than orange juice.
  • Coconut milk has 65 times more manganese than orange juice. While coconut milk has 0.916mg of manganese, orange juice has only 0.014mg.
  • Orange juice has less saturated fat.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Orange juice, raw.

Infographic

Coconut milk vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +236.4%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +31.5%
Contains more IronIron +720%
Contains more CopperCopper +504.5%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +488.2%
Contains more ManganeseManganese +6442.9%
Contains more SeleniumSelenium +6100%
Contains less SodiumSodium -93.3%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B3Vitamin B3 +90%
Contains more CholineCholine +37.1%
Contains more Vitamin CVitamin C +1685.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.19mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Coconut milk Orange juice DV% diff.
Saturated fat 21.14g 0.024g 96%
Vitamin C 2.8mg 50mg 52%
Manganese 0.916mg 0.014mg 39%
Fats 23.84g 0.2g 36%
Copper 0.266mg 0.044mg 25%
Iron 1.64mg 0.2mg 18%
Phosphorus 100mg 17mg 12%
Selenium 6.2µg 0.1µg 11%
Calories 230kcal 45kcal 9%
Fiber 2.2g 0.2g 8%
Magnesium 37mg 11mg 6%
Zinc 0.67mg 0.05mg 6%
Vitamin B1 0.026mg 0.09mg 5%
Folate 16µg 30µg 4%
Protein 2.29g 0.7g 3%
Carbs 5.54g 10.4g 2%
Vitamin B2 0mg 0.03mg 2%
Vitamin B3 0.76mg 0.4mg 2%
Monounsaturated fat 1.014g 0.036g 2%
Potassium 263mg 200mg 2%
Sodium 15mg 1mg 1%
Vitamin A 0µg 10µg 1%
Vitamin E 0.15mg 0.04mg 1%
Calcium 16mg 11mg 1%
Polyunsaturated fat 0.261g 0.04g 1%
Vitamin B6 0.033mg 0.04mg 1%
Net carbs 3.34g 10.2g N/A
Sugar 3.34g 8.4g N/A
Vitamin B5 0.183mg 0.19mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 8.5mg 6.2mg 0%
Tryptophan 0.027mg 0.002mg 0%
Threonine 0.083mg 0.008mg 0%
Isoleucine 0.09mg 0.008mg 0%
Leucine 0.17mg 0.013mg 0%
Lysine 0.101mg 0.009mg 0%
Methionine 0.043mg 0.003mg 0%
Phenylalanine 0.116mg 0.009mg 0%
Valine 0.139mg 0.011mg 0%
Histidine 0.053mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +227.1%
Contains more FatsFats +11820%
Contains more OtherOther +77.5%
Contains more CarbsCarbs +87.7%
Contains more WaterWater +30.6%

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% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +2716.7%
Contains more Poly. FatPolyunsaturated fat +552.5%
Contains less Sat. FatSaturated fat -99.9%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.