Orange vs. Coconut — In-Depth Nutrition Comparison

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The main differences between oranges and coconut

Oranges have more vitamin C; however, coconut has more manganese, fats, copper, iron, fiber, selenium, phosphorus, and zinc.
Daily need coverage for saturated fat for coconut is 148% higher.
Coconut has 16 times less vitamin C than oranges. Oranges have 53.2mg of vitamin C, while coconut has 3.3mg.
Oranges are lower in saturated fat.
Coconut has a higher glycemic index than oranges.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Orange

Coconut

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

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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Orange

Coconut

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 FolateFolate	+15.4%

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	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.054mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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