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Coconut milk vs. Orange — In-Depth Nutrition Comparison

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What are the differences between coconut milk and oranges?

  • Coconut milk is higher in manganese, copper, iron, phosphorus, selenium, magnesium, and zinc, yet oranges are higher in vitamin C and vitamin B1.
  • Coconut milk's daily need coverage for saturated fat is 106% more.
  • Coconut milk has 37 times more manganese than oranges. While coconut milk has 0.916mg of manganese, oranges have only 0.025mg.
  • The amount of saturated fat in oranges is lower.
  • The glycemic index of oranges is lower.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Oranges, raw, all commercial varieties types in this article.

Infographic

Coconut milk vs 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +45.3%
Contains more IronIron +1540%
Contains more CopperCopper +491.1%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +614.3%
Contains more ManganeseManganese +3564%
Contains more SeleniumSelenium +1140%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -100%

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%
Orange
Orange
8
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B3Vitamin B3 +169.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +234.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.4mg

All nutrients comparison - raw data values

Nutrient Coconut milk Orange DV% diff.
Saturated fat 21.14g 0.015g 96%
Vitamin C 2.8mg 53.2mg 56%
Manganese 0.916mg 0.025mg 39%
Fats 23.84g 0.12g 36%
Copper 0.266mg 0.045mg 25%
Iron 1.64mg 0.1mg 19%
Phosphorus 100mg 14mg 12%
Selenium 6.2µg 0.5µg 10%
Calories 230kcal 47kcal 9%
Magnesium 37mg 10mg 6%
Zinc 0.67mg 0.07mg 5%
Vitamin B1 0.026mg 0.087mg 5%
Folate 16µg 30µg 4%
Vitamin B3 0.76mg 0.282mg 3%
Protein 2.29g 0.94g 3%
Vitamin B2 0mg 0.04mg 3%
Potassium 263mg 181mg 2%
Polyunsaturated fat 0.261g 0.025g 2%
Monounsaturated fat 1.014g 0.023g 2%
Vitamin B6 0.033mg 0.06mg 2%
Calcium 16mg 40mg 2%
Carbs 5.54g 11.75g 2%
Fiber 2.2g 2.4g 1%
Vitamin A 0µg 11µg 1%
Vitamin B5 0.183mg 0.25mg 1%
Sodium 15mg 0mg 1%
Net carbs 3.34g 9.35g N/A
Sugar 3.34g 9.35g N/A
Vitamin E 0.15mg 0.18mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 8.5mg 8.4mg 0%
Tryptophan 0.027mg 0.009mg 0%
Threonine 0.083mg 0.015mg 0%
Isoleucine 0.09mg 0.025mg 0%
Leucine 0.17mg 0.023mg 0%
Lysine 0.101mg 0.047mg 0%
Methionine 0.043mg 0.02mg 0%
Phenylalanine 0.116mg 0.031mg 0%
Valine 0.139mg 0.04mg 0%
Histidine 0.053mg 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +143.6%
Contains more FatsFats +19766.7%
Contains more OtherOther +61.4%
Contains more CarbsCarbs +112.1%
Contains more WaterWater +28.3%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +4308.7%
Contains more Poly. FatPolyunsaturated fat +944%
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.