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  6. Orange juice vs. Coconut milk

Orange juice vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between orange juice and coconut milk

  • Orange juice has more vitamin C; however, coconut milk is higher in manganese, copper, iron, phosphorus, selenium, fiber, magnesium, and zinc.
  • Coconut milk covers your daily need for saturated fat, 106% more than orange juice.
  • Orange juice has 18 times more vitamin C than coconut milk. While orange juice has 50mg of vitamin C, coconut milk has only 2.8mg.
  • Orange juice has less saturated fat.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Orange juice, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Orange juice vs Coconut milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +236.4%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +31.5%
Contains more IronIron +720%
Contains more CopperCopper +504.5%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +488.2%
Contains more ManganeseManganese +6442.9%
Contains more SeleniumSelenium +6100%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +1685.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more FolateFolate +87.5%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B3Vitamin B3 +90%
Contains more CholineCholine +37.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Orange juice Coconut milk DV% diff.
Saturated fat 0.024g 21.14g 96%
Vitamin C 50mg 2.8mg 52%
Manganese 0.014mg 0.916mg 39%
Fats 0.2g 23.84g 36%
Copper 0.044mg 0.266mg 25%
Iron 0.2mg 1.64mg 18%
Phosphorus 17mg 100mg 12%
Selenium 0.1µg 6.2µg 11%
Calories 45kcal 230kcal 9%
Fiber 0.2g 2.2g 8%
Magnesium 11mg 37mg 6%
Zinc 0.05mg 0.67mg 6%
Vitamin B1 0.09mg 0.026mg 5%
Folate 30µg 16µg 4%
Protein 0.7g 2.29g 3%
Carbs 10.4g 5.54g 2%
Vitamin B2 0.03mg 0mg 2%
Vitamin B3 0.4mg 0.76mg 2%
Monounsaturated fat 0.036g 1.014g 2%
Potassium 200mg 263mg 2%
Sodium 1mg 15mg 1%
Vitamin A 10µg 0µg 1%
Vitamin E 0.04mg 0.15mg 1%
Calcium 11mg 16mg 1%
Polyunsaturated fat 0.04g 0.261g 1%
Vitamin B6 0.04mg 0.033mg 1%
Net carbs 10.2g 3.34g N/A
Sugar 8.4g 3.34g N/A
Vitamin B5 0.19mg 0.183mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 6.2mg 8.5mg 0%
Tryptophan 0.002mg 0.027mg 0%
Threonine 0.008mg 0.083mg 0%
Isoleucine 0.008mg 0.09mg 0%
Leucine 0.013mg 0.17mg 0%
Lysine 0.009mg 0.101mg 0%
Methionine 0.003mg 0.043mg 0%
Phenylalanine 0.009mg 0.116mg 0%
Valine 0.011mg 0.139mg 0%
Histidine 0.003mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +87.7%
Contains more WaterWater +30.6%
Contains more ProteinProtein +227.1%
Contains more FatsFats +11820%
Contains more OtherOther +77.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +2716.7%
Contains more Poly. FatPolyunsaturated fat +552.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.