Orange vs. Coconut
Nutrition comparison of Orange and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and coconut:
- Both orange and coconut are high in dietary fiber.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 orange has 87% less calories than coconut - orange has 46 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, orange is much heavier in carbs, much lighter in fat and similar to coconut for protein. Orange has a macronutrient ratio of 6:91:4 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Coconut | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 91% | 16% |
| Fat | 4% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and coconut contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Both orange and coconut are high in dietary fiber. Coconut has 275% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Orange and coconut contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 376% more protein than orange - orange has 0.7g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and orange has 100% less saturated fat than coconut - orange has 0.03g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 12 times more Vitamin C than coconut - orange has 45mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than coconut - orange has 11ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Orange and coconut contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Coconut and orange contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Both orange and coconut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange | Coconut | |
|---|---|---|
| Thiamin | 0.1 MG | 0.066 MG |
| Riboflavin | 0.04 MG | 0.02 MG |
| Niacin | 0.4 MG | 0.54 MG |
| Pantothenic acid | 0.25 MG | 0.3 MG |
| Vitamin B6 | 0.051 MG | 0.054 MG |
| Folate | 17 UG | 26 UG |
Minerals
calcium
Orange is a great source of calcium and it has 207% more calcium than coconut - orange has 43mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 26 times more iron than orange - orange has 0.09mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 111% more potassium than orange - orange has 169mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than orange per 100 grams.
| Orange | Coconut | |
|---|---|---|
| linoleic acid | 0.031 G | 0.366 G |
| Total | 0.031 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.
Orange g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange or coconut contain more calories in 100 grams?Coconut is high in calories and orange has 90% less calories than coconut - orange has 46 calories in 100g and coconut has 354 calories.
Does orange or coconut have more carbohydrates?
By weight, orange and coconut contain similar amounts of carbs - orange has 11.5g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does orange or coconut contain more potassium?
Coconut is a rich source of potassium and it has 110% more potassium than orange - orange has 169mg of potassium in 100 grams and coconut has 356mg of potassium.