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  6. Coconut oil vs. Mandarin orange

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

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A recap on differences between Coconut oil and Mandarin orange

  • Coconut oil is higher in Polyunsaturated fat, yet Mandarin orange is higher in Vitamin C, Fiber, and Vitamin B6.
  • Coconut oil covers your daily Saturated Fat needs 412% more than Mandarin orange.
  • Coconut oil contains 26 times more Polyunsaturated fat than Mandarin orange. While Coconut oil contains 1.702g of Polyunsaturated fat, Mandarin orange contains only 0.065g.
  • The amount of Saturated Fat in Mandarin orange is lower.

Food varieties used in this article are Oil, coconut and Tangerines, (mandarin oranges), raw.

Infographic

Coconut oil 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.
Coconut oil
Coconut oil
1
:
9
Mandarin orange
Mandarin orange
Contains less Sodium -100%
Contains more Calcium +3600%
Contains more Iron +200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +250%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains less Sodium -100%
Contains more Calcium +3600%
Contains more Iron +200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +250%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Coconut oil
Coconut oil
1
:
9
Mandarin orange
Mandarin orange
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +81.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +81.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
3
Mandarin orange
Mandarin orange
Contains more Fats +31854.8%
Contains more Other +145.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +283800%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Fats +31854.8%
Contains more Other +145.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +283800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
1
Mandarin orange
Mandarin orange
Contains more Monounsaturated Fat +10453.3%
Contains more Polyunsaturated fat +2518.5%
Contains less Saturated Fat -100%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains more Monounsaturated Fat +10453.3%
Contains more Polyunsaturated fat +2518.5%
Contains less Saturated Fat -100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut oil Mandarin orange
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Mandarin orange Opinion
Net carbs 0g 11.54g Mandarin orange
Protein 0g 0.81g Mandarin orange
Fats 99.06g 0.31g Coconut oil
Carbs 0g 13.34g Mandarin orange
Calories 892kcal 53kcal Coconut oil
Fructose 2.4g Mandarin orange
Sugar 0g 10.58g Coconut oil
Fiber 0g 1.8g Mandarin orange
Calcium 1mg 37mg Mandarin orange
Iron 0.05mg 0.15mg Mandarin orange
Magnesium 0mg 12mg Mandarin orange
Phosphorus 0mg 20mg Mandarin orange
Potassium 0mg 166mg Mandarin orange
Sodium 0mg 2mg Coconut oil
Zinc 0.02mg 0.07mg Mandarin orange
Copper 0mg 0.042mg Mandarin orange
Manganese 0mg 0.039mg Mandarin orange
Selenium 0µg 0.1µg Mandarin orange
Vitamin A 0IU 681IU Mandarin orange
Vitamin A RAE 0µg 34µg Mandarin orange
Vitamin E 0.11mg 0.2mg Mandarin orange
Vitamin C 0mg 26.7mg Mandarin orange
Vitamin B1 0mg 0.058mg Mandarin orange
Vitamin B2 0mg 0.036mg Mandarin orange
Vitamin B3 0mg 0.376mg Mandarin orange
Vitamin B5 0mg 0.216mg Mandarin orange
Vitamin B6 0mg 0.078mg Mandarin orange
Folate 0µg 16µg Mandarin orange
Vitamin K 0.6µg 0µg Coconut oil
Tryptophan 0mg 0.002mg Mandarin orange
Threonine 0mg 0.016mg Mandarin orange
Isoleucine 0mg 0.017mg Mandarin orange
Leucine 0mg 0.028mg Mandarin orange
Lysine 0mg 0.032mg Mandarin orange
Methionine 0mg 0.002mg Mandarin orange
Phenylalanine 0mg 0.018mg Mandarin orange
Valine 0mg 0.021mg Mandarin orange
Histidine 0mg 0.011mg Mandarin orange
Trans Fat 0.028g 0g Mandarin orange
Saturated Fat 82.475g 0.039g Mandarin orange
Monounsaturated Fat 6.332g 0.06g Coconut oil
Polyunsaturated fat 1.702g 0.065g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Mandarin orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Coconut oil
17%
Mandarin orange
Minerals Daily Need Coverage Score
0%
Coconut oil
7%
Mandarin orange

Comparison summary

Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 82.436g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.8)
Which food is richer in minerals?
Mandarin orange
Mandarin orange is relatively richer in minerals
Which food is richer in vitamins?
Mandarin orange
Mandarin orange is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 10.58g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 47)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.