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  6. Coconut vs. Orange juice

Coconut vs. Orange juice — In-Depth Nutrition Comparison

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Significant differences between Coconut and Orange juice

  • Coconut has more Manganese, Copper, Fiber, Iron, Selenium, Phosphorus, and Zinc, however, Orange juice is richer in Vitamin C.
  • Coconut covers your daily Saturated Fat needs 148% more than Orange juice.
  • Orange juice has 107 times less Manganese than Coconut. Coconut has 1.5mg of Manganese, while Orange juice has 0.014mg.
  • Orange juice contains less Saturated Fat.

Specific food types used in this comparison are Nuts, coconut meat, raw and Orange juice, raw.

Infographic

Coconut vs Orange juice 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.
Coconut
Coconut
9
:
1
Orange juice
Orange juice
Contains more Calcium +27.3%
Contains more Iron +1115%
Contains more Magnesium +190.9%
Contains more Phosphorus +564.7%
Contains more Potassium +78%
Contains more Zinc +2100%
Contains more Copper +888.6%
Contains more Manganese +10614.3%
Contains more Selenium +10000%
Contains less Sodium -95%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +27.3%
Contains more Iron +1115%
Contains more Magnesium +190.9%
Contains more Phosphorus +564.7%
Contains more Potassium +78%
Contains more Zinc +2100%
Contains more Copper +888.6%
Contains more Manganese +10614.3%
Contains more Selenium +10000%
Contains less Sodium -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.
Coconut
Coconut
5
:
5
Orange juice
Orange juice
Contains more Vitamin E +500%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +35%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +1415.2%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +50%
Contains more Folate +15.4%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +500%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +35%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +1415.2%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +50%
Contains more Folate +15.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Orange juice
Orange juice
Contains more Protein +375.7%
Contains more Fats +16645%
Contains more Carbs +46.4%
Contains more Other +140%
Contains more Water +87.9%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +375.7%
Contains more Fats +16645%
Contains more Carbs +46.4%
Contains more Other +140%
Contains more Water +87.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +3858.3%
Contains more Polyunsaturated fat +815%
Contains less Saturated Fat -99.9%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +3858.3%
Contains more Polyunsaturated fat +815%
Contains less Saturated 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.
Coconut Orange juice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Orange juice Opinion
Net carbs 6.23g 10.2g Orange juice
Protein 3.33g 0.7g Coconut
Fats 33.49g 0.2g Coconut
Carbs 15.23g 10.4g Coconut
Calories 354kcal 45kcal Coconut
Sugar 6.23g 8.4g Coconut
Fiber 9g 0.2g Coconut
Calcium 14mg 11mg Coconut
Iron 2.43mg 0.2mg Coconut
Magnesium 32mg 11mg Coconut
Phosphorus 113mg 17mg Coconut
Potassium 356mg 200mg Coconut
Sodium 20mg 1mg Orange juice
Zinc 1.1mg 0.05mg Coconut
Copper 0.435mg 0.044mg Coconut
Manganese 1.5mg 0.014mg Coconut
Selenium 10.1µg 0.1µg Coconut
Vitamin A 0IU 200IU Orange juice
Vitamin A RAE 0µg 10µg Orange juice
Vitamin E 0.24mg 0.04mg Coconut
Vitamin C 3.3mg 50mg Orange juice
Vitamin B1 0.066mg 0.09mg Orange juice
Vitamin B2 0.02mg 0.03mg Orange juice
Vitamin B3 0.54mg 0.4mg Coconut
Vitamin B5 0.3mg 0.19mg Coconut
Vitamin B6 0.054mg 0.04mg Coconut
Folate 26µg 30µg Orange juice
Vitamin K 0.2µg 0.1µg Coconut
Tryptophan 0.039mg 0.002mg Coconut
Threonine 0.121mg 0.008mg Coconut
Isoleucine 0.131mg 0.008mg Coconut
Leucine 0.247mg 0.013mg Coconut
Lysine 0.147mg 0.009mg Coconut
Methionine 0.062mg 0.003mg Coconut
Phenylalanine 0.169mg 0.009mg Coconut
Valine 0.202mg 0.011mg Coconut
Histidine 0.077mg 0.003mg Coconut
Saturated Fat 29.698g 0.024g Orange juice
Monounsaturated Fat 1.425g 0.036g Coconut
Polyunsaturated fat 0.366g 0.04g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Coconut
22%
Orange juice
Minerals Daily Need Coverage Score
63%
Coconut
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 29.674g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 9)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 2.17g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.