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.

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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.

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

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.

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%