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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 oranges

  • Mandarin oranges are higher than coconut oil in vitamin C, vitamin A, fiber, and vitamin B6.
  • Coconut oil covers your daily saturated fat needs 412% more than mandarin oranges.
  • The amount of saturated fat in mandarin oranges is lower.
  • The glycemic index of coconut oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +200%
Contains more CopperCopper +∞%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Mandarin orange DV% diff.
Saturated fat 82.475g 0.039g 375%
Fats 99.06g 0.31g 152%
Calories 892kcal 53kcal 42%
Vitamin C 0mg 26.7mg 30%
Monounsaturated fat 6.332g 0.06g 16%
Polyunsaturated fat 1.702g 0.065g 11%
Fiber 0g 1.8g 7%
Vitamin B6 0mg 0.078mg 6%
Potassium 0mg 166mg 5%
Copper 0mg 0.042mg 5%
Vitamin B1 0mg 0.058mg 5%
Carbs 0g 13.34g 4%
Calcium 1mg 37mg 4%
Vitamin A 0µg 34µg 4%
Folate 0µg 16µg 4%
Vitamin B5 0mg 0.216mg 4%
Magnesium 0mg 12mg 3%
Vitamin B2 0mg 0.036mg 3%
Fructose 2.4g 3%
Phosphorus 0mg 20mg 3%
Choline 0.3mg 10.2mg 2%
Vitamin B3 0mg 0.376mg 2%
Protein 0g 0.81g 2%
Manganese 0mg 0.039mg 2%
Vitamin K 0.6µg 0µg 1%
Vitamin E 0.11mg 0.2mg 1%
Iron 0.05mg 0.15mg 1%
Net carbs 0g 11.54g N/A
Sugar 0g 10.58g N/A
Zinc 0.02mg 0.07mg 0%
Sodium 0mg 2mg 0%
Selenium 0µg 0.1µg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.002mg 0%
Threonine 0mg 0.016mg 0%
Isoleucine 0mg 0.017mg 0%
Leucine 0mg 0.028mg 0%
Lysine 0mg 0.032mg 0%
Methionine 0mg 0.002mg 0%
Phenylalanine 0mg 0.018mg 0%
Valine 0mg 0.021mg 0%
Histidine 0mg 0.011mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +31854.8%
Contains more OtherOther +145.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +283800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +10453.3%
Contains more Poly. FatPolyunsaturated fat +2518.5%
Contains less Sat. FatSaturated fat -100%

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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 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.