Coconut vs. Mandarin orange — In-Depth Nutrition Comparison
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Important differences between coconut and mandarin oranges
- Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, zinc, and potassium; however, mandarin oranges have more vitamin C.
- Coconut's daily need coverage for saturated fat is 148% more.
- Coconut has 101 times more selenium than mandarin oranges. Coconut has 10.1µg of selenium, while mandarin oranges have 0.1µg.
- Mandarin oranges are lower in saturated fat.
- Coconut has a higher glycemic index than mandarin oranges.
The food varieties used in the comparison are Nuts, coconut meat, raw and Tangerines, (mandarin oranges), raw.
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.
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more PotassiumPotassium | +114.5% |
| Contains more IronIron | +1520% |
| Contains more CopperCopper | +935.7% |
| Contains more ZincZinc | +1471.4% |
| Contains more PhosphorusPhosphorus | +465% |
| Contains more ManganeseManganese | +3746.2% |
| Contains more SeleniumSelenium | +10000% |
| Contains more CalciumCalcium | +164.3% |
| 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.
| Contains more Vitamin EVitamin E | +20% |
| Contains more Vitamin B1Vitamin B1 | +13.8% |
| Contains more Vitamin B3Vitamin B3 | +43.6% |
| Contains more Vitamin B5Vitamin B5 | +38.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +62.5% |
| Contains more CholineCholine | +18.6% |
| Contains more Vitamin CVitamin C | +709.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +80% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
0.81 g
Fats:
0.31 g
Carbs:
13.34 g
Water:
85.17 g
Other:
0.37 g
| Contains more ProteinProtein | +311.1% |
| Contains more FatsFats | +10703.2% |
| Contains more CarbsCarbs | +14.2% |
| Contains more OtherOther | +159.5% |
| Contains more WaterWater | +81.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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 | +2275% |
| Contains more Poly. FatPolyunsaturated fat | +463.1% |
| Contains less Sat. FatSaturated fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0.039g | 135% |
| Manganese | 1.5mg | 0.039mg | 64% |
| Fats | 33.49g | 0.31g | 51% |
| Copper | 0.435mg | 0.042mg | 44% |
| Fiber | 9g | 1.8g | 29% |
| Iron | 2.43mg | 0.15mg | 29% |
| Vitamin C | 3.3mg | 26.7mg | 26% |
| Selenium | 10.1µg | 0.1µg | 18% |
| Calories | 354kcal | 53kcal | 15% |
| Phosphorus | 113mg | 20mg | 13% |
| Zinc | 1.1mg | 0.07mg | 9% |
| Potassium | 356mg | 166mg | 6% |
| Protein | 3.33g | 0.81g | 5% |
| Magnesium | 32mg | 12mg | 5% |
| Vitamin A | 0µg | 34µg | 4% |
| Folate | 26µg | 16µg | 3% |
| Monounsaturated fat | 1.425g | 0.06g | 3% |
| Fructose | 2.4g | 3% | |
| Polyunsaturated fat | 0.366g | 0.065g | 2% |
| Vitamin B5 | 0.3mg | 0.216mg | 2% |
| Vitamin B6 | 0.054mg | 0.078mg | 2% |
| Calcium | 14mg | 37mg | 2% |
| Vitamin B1 | 0.066mg | 0.058mg | 1% |
| Carbs | 15.23g | 13.34g | 1% |
| Vitamin B2 | 0.02mg | 0.036mg | 1% |
| Vitamin B3 | 0.54mg | 0.376mg | 1% |
| Sodium | 20mg | 2mg | 1% |
| Net carbs | 6.23g | 11.54g | N/A |
| Sugar | 6.23g | 10.58g | N/A |
| Vitamin E | 0.24mg | 0.2mg | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Choline | 12.1mg | 10.2mg | 0% |
| Tryptophan | 0.039mg | 0.002mg | 0% |
| Threonine | 0.121mg | 0.016mg | 0% |
| Isoleucine | 0.131mg | 0.017mg | 0% |
| Leucine | 0.247mg | 0.028mg | 0% |
| Lysine | 0.147mg | 0.032mg | 0% |
| Methionine | 0.062mg | 0.002mg | 0% |
| Phenylalanine | 0.169mg | 0.018mg | 0% |
| Valine | 0.202mg | 0.021mg | 0% |
| Histidine | 0.077mg | 0.011mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
14%
Minerals Daily Need Coverage Score
63%
7%
Comparison summary
Which food contains less Sodium?
Mandarin orange contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Mandarin orange is lower in Saturated fat (difference - 29.659g)
Which food is lower in glycemic index?
Mandarin orange is lower in glycemic index (difference - 12)
Which food is cheaper?
Mandarin orange is cheaper (difference - $2.2)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 4.35g)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.