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Coconut oil vs. Orange — In-Depth Nutrition Comparison

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What are the differences between coconut oil and oranges?

  • Coconut oil is higher in monounsaturated fat, yet oranges are higher in vitamin C, fiber, folate, vitamin B1, and potassium.
  • Coconut oil's daily need coverage for saturated fat is 412% more.
  • Coconut oil has 275 times more monounsaturated fat than oranges. While coconut oil has 6.332g of monounsaturated fat, oranges have only 0.023g.
  • The amount of saturated fat in oranges is lower.
  • The glycemic index of coconut oil is lower.

We used Oil, coconut and Oranges, raw, all commercial varieties types in this article.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Orange
Orange
9
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 +∞%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +100%
Contains more CopperCopper +∞%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~0mg

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%
Orange
Orange
10
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +63.6%
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 +2700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Orange DV% diff.
Saturated fat 82.475g 0.015g 375%
Fats 99.06g 0.12g 152%
Vitamin C 0mg 53.2mg 59%
Calories 892kcal 47kcal 42%
Monounsaturated fat 6.332g 0.023g 16%
Polyunsaturated fat 1.702g 0.025g 11%
Fiber 0g 2.4g 10%
Folate 0µg 30µg 8%
Vitamin B1 0mg 0.087mg 7%
Vitamin B5 0mg 0.25mg 5%
Vitamin B6 0mg 0.06mg 5%
Potassium 0mg 181mg 5%
Copper 0mg 0.045mg 5%
Calcium 1mg 40mg 4%
Carbs 0g 11.75g 4%
Vitamin B2 0mg 0.04mg 3%
Protein 0g 0.94g 2%
Vitamin B3 0mg 0.282mg 2%
Phosphorus 0mg 14mg 2%
Magnesium 0mg 10mg 2%
Selenium 0µg 0.5µg 1%
Choline 0.3mg 8.4mg 1%
Manganese 0mg 0.025mg 1%
Vitamin A 0µg 11µg 1%
Vitamin K 0.6µg 0µg 1%
Iron 0.05mg 0.1mg 1%
Net carbs 0g 9.35g N/A
Sugar 0g 9.35g N/A
Zinc 0.02mg 0.07mg 0%
Vitamin E 0.11mg 0.18mg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.009mg 0%
Threonine 0mg 0.015mg 0%
Isoleucine 0mg 0.025mg 0%
Leucine 0mg 0.023mg 0%
Lysine 0mg 0.047mg 0%
Methionine 0mg 0.02mg 0%
Phenylalanine 0mg 0.031mg 0%
Valine 0mg 0.04mg 0%
Histidine 0mg 0.018mg 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
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +82450%
Contains more OtherOther +106.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +289066.7%

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
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 +27430.4%
Contains more Poly. FatPolyunsaturated fat +6708%
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. 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.