Coconut vs. Orange — In-Depth Nutrition Comparison

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The main differences between coconut and oranges

Coconut has more manganese, copper, iron, fiber, selenium, phosphorus, zinc, and magnesium; however, oranges have more vitamin C.
Daily need coverage for saturated fat for coconut is 148% higher.
Oranges have 60 times less manganese than coconut. Coconut has 1.5mg of manganese, while oranges have 0.025mg.
Oranges are lower in saturated fat.
Coconut has a higher glycemic index than oranges.

Food types used in this article are Nuts, coconut meat, raw and Oranges, raw, all commercial varieties.

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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.

Coconut

Orange

Contains more MagnesiumMagnesium	+220%
Contains more PotassiumPotassium	+96.7%
Contains more IronIron	+2330%
Contains more CopperCopper	+866.7%
Contains more ZincZinc	+1471.4%
Contains more PhosphorusPhosphorus	+707.1%
Contains more ManganeseManganese	+5900%
Contains more SeleniumSelenium	+1920%

Contains more CalciumCalcium	+185.7%
Contains less SodiumSodium	-100%

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

Orange

Contains more Vitamin EVitamin E	+33.3%
Contains more Vitamin B3Vitamin B3	+91.5%
Contains more Vitamin B5Vitamin B5	+20%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+1512.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+31.8%
Contains more Vitamin B2Vitamin B2	+100%
Contains more Vitamin B6Vitamin B6	+11.1%
Contains more FolateFolate	+15.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.015g	135%
Manganese	1.5mg	0.025mg	64%
Vitamin C	3.3mg	53.2mg	55%
Fats	33.49g	0.12g	51%
Copper	0.435mg	0.045mg	43%
Iron	2.43mg	0.1mg	29%
Fiber	9g	2.4g	26%
Selenium	10.1µg	0.5µg	17%
Calories	354kcal	47kcal	15%
Phosphorus	113mg	14mg	14%
Zinc	1.1mg	0.07mg	9%
Protein	3.33g	0.94g	5%
Magnesium	32mg	10mg	5%
Potassium	356mg	181mg	5%
Monounsaturated fat	1.425g	0.023g	4%
Calcium	14mg	40mg	3%
Vitamin B1	0.066mg	0.087mg	2%
Vitamin B2	0.02mg	0.04mg	2%
Vitamin B3	0.54mg	0.282mg	2%
Polyunsaturated fat	0.366g	0.025g	2%
Carbs	15.23g	11.75g	1%
Sodium	20mg	0mg	1%
Vitamin A	0µg	11µg	1%
Vitamin B5	0.3mg	0.25mg	1%
Folate	26µg	30µg	1%
Choline	12.1mg	8.4mg	1%
Protein per 100 calories	0.94g	2g	N/A
Calories per 10 g protein	1063kcal	500kcal	N/A
Weight per 100 calories	28g	213g	N/A
Unsaturated / Saturated Fat ratio	0.06	3.2	N/A
Net carbs	6.23g	9.35g	N/A
Sugar	6.23g	9.35g	N/A
Vitamin E	0.24mg	0.18mg	0%
Vitamin B6	0.054mg	0.06mg	0%
Vitamin K	0.2µg	0µg	0%
Tryptophan	0.039mg	0.009mg	0%
Threonine	0.121mg	0.015mg	0%
Isoleucine	0.131mg	0.025mg	0%
Leucine	0.247mg	0.023mg	0%
Lysine	0.147mg	0.047mg	0%
Methionine	0.062mg	0.02mg	0%
Phenylalanine	0.169mg	0.031mg	0%
Valine	0.202mg	0.04mg	0%
Histidine	0.077mg	0.018mg	0%