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Coconut vs. Lemon — In-Depth Nutrition Comparison

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The main differences between coconut and lemons

  • Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, zinc, and potassium; however, lemons have more vitamin C.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • Lemons have 50 times less manganese than coconut. Coconut has 1.5mg of manganese, while lemons have 0.03mg.
  • Lemons are lower in saturated fat.

Food types used in this article are Nuts, coconut meat, raw and Lemons, raw, without peel.

Infographic

Coconut vs Lemon 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%
Lemon
Lemon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 7.8% 12% 23% 12% 1.6% 6.9% 0.26% 3.9% 2.2%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +158%
Contains more IronIron +305%
Contains more CopperCopper +1075.7%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +606.3%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +2425%
Contains more CalciumCalcium +85.7%
Contains less SodiumSodium -90%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Lemon
Lemon
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 0.33% 3% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +136.4%
Contains more Vitamin CVitamin C +1506.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +48.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Lemon DV% diff.
Saturated fat 29.698g 0.039g 135%
Manganese 1.5mg 0.03mg 64%
Vitamin C 3.3mg 53mg 55%
Fats 33.49g 0.3g 51%
Copper 0.435mg 0.037mg 44%
Fiber 9g 2.8g 25%
Iron 2.43mg 0.6mg 23%
Selenium 10.1µg 0.4µg 18%
Calories 354kcal 29kcal 16%
Phosphorus 113mg 16mg 14%
Zinc 1.1mg 0.06mg 9%
Magnesium 32mg 8mg 6%
Potassium 356mg 138mg 6%
Protein 3.33g 1.1g 4%
Folate 26µg 11µg 4%
Monounsaturated fat 1.425g 0.011g 4%
Vitamin B3 0.54mg 0.1mg 3%
Carbs 15.23g 9.32g 2%
Vitamin B1 0.066mg 0.04mg 2%
Vitamin B5 0.3mg 0.19mg 2%
Vitamin B6 0.054mg 0.08mg 2%
Polyunsaturated fat 0.366g 0.089g 2%
Calcium 14mg 26mg 1%
Sodium 20mg 2mg 1%
Vitamin E 0.24mg 0.15mg 1%
Choline 12.1mg 5.1mg 1%
Protein per 100 calories 0.94g 3.8g N/A
Calories per 10 g protein 1063kcal 264kcal N/A
Weight per 100 calories 28g 345g N/A
Unsaturated / Saturated Fat ratio 0.06 2.6 N/A
Net carbs 6.23g 6.52g N/A
Sugar 6.23g 2.5g N/A
Vitamin A 0µg 1µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Vitamin K 0.2µg 0µg 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
Lemon
Lemon
1
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 g
Contains more ProteinProtein +202.7%
Contains more FatsFats +11063.3%
Contains more CarbsCarbs +63.4%
Contains more OtherOther +220%
Contains more WaterWater +89.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Lemon
Lemon
1
28% 8% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +12854.5%
Contains more Poly. FatPolyunsaturated fat +311.2%
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.