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, copper, iron, fiber, selenium, phosphorus, zinc, and magnesium.
- 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.
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 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
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 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 | +∞% |
| Contains more CholineCholine | +44% |
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% |
| Magnesium | 10mg | 32mg | 5% |
| Potassium | 181mg | 356mg | 5% |
| Protein | 0.94g | 3.33g | 5% |
| Monounsaturated fat | 0.023g | 1.425g | 4% |
| Calcium | 40mg | 14mg | 3% |
| Polyunsaturated fat | 0.025g | 0.366g | 2% |
| Vitamin B3 | 0.282mg | 0.54mg | 2% |
| Vitamin B2 | 0.04mg | 0.02mg | 2% |
| Vitamin B1 | 0.087mg | 0.066mg | 2% |
| Sodium | 0mg | 20mg | 1% |
| Vitamin B5 | 0.25mg | 0.3mg | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Carbs | 11.75g | 15.23g | 1% |
| Folate | 30µg | 26µg | 1% |
| Choline | 8.4mg | 12.1mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +84.6% |
| Contains more ProteinProtein | +254.3% |
| Contains more FatsFats | +27808.3% |
| Contains more CarbsCarbs | +29.6% |
| Contains more OtherOther | +118.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +6095.7% |
| Contains more Poly. FatPolyunsaturated fat | +1364% |
