Grapefruit vs. Coconut
Nutrition comparison of Grapefruit and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and coconut:
- Coconut has more niacin and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and grapefruit has 88% less calories than coconut - coconut has 354 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is much heavier in carbs, much lighter in fat and similar to coconut for protein. Grapefruit has a macronutrient ratio of 7:91:3 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Coconut | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 91% | 16% |
| Fat | 3% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and grapefruit contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 463% more dietary fiber than grapefruit - coconut has 9g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Coconut and grapefruit contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Coconut has 332% more protein than grapefruit - coconut has 3.3g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Coconut is high in saturated fat and grapefruit has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 845% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than coconut - grapefruit has 58ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and grapefruit contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Coconut and grapefruit contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Coconut has more niacin and folate. Both grapefruit and coconut contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Grapefruit | Coconut | |
|---|---|---|
| Thiamin | 0.043 MG | 0.066 MG |
| Riboflavin | 0.031 MG | 0.02 MG |
| Niacin | 0.204 MG | 0.54 MG |
| Pantothenic acid | 0.262 MG | 0.3 MG |
| Vitamin B6 | 0.053 MG | 0.054 MG |
| Folate | 13 UG | 26 UG |
Minerals
calcium
Grapefruit has 57% more calcium than coconut - coconut has 14mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Coconut is a great source of iron and it has 29 times more iron than grapefruit - coconut has 2.4mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Coconut is an excellent source of potassium and it has 164% more potassium than grapefruit - coconut has 356mg of potassium per 100 grams and grapefruit has 135mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Coconut | |
|---|---|---|
| linoleic acid | 0.029 G | 0.366 G |
| Total | 0.029 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Coconut (Nuts, coconut meat, raw) .
Grapefruit g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or grapefruit contain more calories in 100 grams?Coconut is high in calories and grapefruit has 90% less calories than coconut - coconut has 354 calories in 100g and grapefruit has 42 calories.
Does coconut or grapefruit have more carbohydrates?
By weight, coconut and grapefruit contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does coconut or grapefruit contain more potassium?
Coconut is a rich source of potassium and it has 160% more potassium than grapefruit - coconut has 356mg of potassium in 100 grams and grapefruit has 135mg of potassium.