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Coconut vs. Clementine — In-Depth Nutrition Comparison

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What are the differences between coconut and clementine?

  • Coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, zinc, potassium, and magnesium, yet clementine is higher in vitamin C.
  • Coconut's daily need coverage for manganese is 64% more.
  • Coconut has 101 times more selenium than clementine. While coconut has 10.1µg of selenium, clementine has only 0.1µg.
  • The glycemic index of clementine is lower.

We used Nuts, coconut meat, raw and Clementines, raw types in this article.

Infographic

Coconut vs Clementine infographic
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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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +101.1%
Contains more IronIron +1635.7%
Contains more CopperCopper +911.6%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +438.1%
Contains more ManganeseManganese +6421.7%
Contains more SeleniumSelenium +10000%
Contains more CalciumCalcium +114.3%
Contains less SodiumSodium -95%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B5Vitamin B5 +98.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1378.8%
Contains more Vitamin B1Vitamin B1 +30.3%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +17.8%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more CholineCholine +15.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Coconut Clementine DV% diff.
Saturated fat 29.698g 135%
Manganese 1.5mg 0.023mg 64%
Fats 33.49g 0.15g 51%
Vitamin C 3.3mg 48.8mg 51%
Copper 0.435mg 0.043mg 44%
Fiber 9g 1.7g 29%
Iron 2.43mg 0.14mg 29%
Selenium 10.1µg 0.1µg 18%
Calories 354kcal 47kcal 15%
Phosphorus 113mg 21mg 13%
Zinc 1.1mg 0.06mg 9%
Magnesium 32mg 10mg 5%
Potassium 356mg 177mg 5%
Protein 3.33g 0.85g 5%
Monounsaturated fat 1.425g 4%
Vitamin B5 0.3mg 0.151mg 3%
Vitamin B6 0.054mg 0.075mg 2%
Polyunsaturated fat 0.366g 2%
Fructose 1.64g 2%
Vitamin B1 0.066mg 0.086mg 2%
Calcium 14mg 30mg 2%
Folate 26µg 24µg 1%
Carbs 15.23g 12.02g 1%
Vitamin B2 0.02mg 0.03mg 1%
Sodium 20mg 1mg 1%
Vitamin B3 0.54mg 0.636mg 1%
Net carbs 6.23g 10.32g N/A
Sugar 6.23g 9.18g N/A
Vitamin E 0.24mg 0.2mg 0%
Vitamin K 0.2µg 0µg 0%
Choline 12.1mg 14mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +291.8%
Contains more FatsFats +22226.7%
Contains more CarbsCarbs +26.7%
Contains more OtherOther +140%
Contains more WaterWater +84.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.