Orange Juice vs. Coconut
Nutrition comparison of Orange Juice and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and coconut:
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 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 juice has 87% less calories than coconut - orange juice has 45 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, orange juice is much heavier in carbs, much lighter in fat and similar to coconut for protein. Orange juice has a macronutrient ratio of 6:90:4 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Coconut | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 90% | 16% |
| Fat | 4% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and coconut contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 44 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Orange juice and coconut contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 376% more protein than orange juice - orange juice 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 juice has 100% less saturated fat than coconut - orange juice has 0.02g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 14 times more Vitamin C than coconut - orange juice has 50mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Orange juice has more Vitamin A than coconut - orange juice has 10ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Orange juice and coconut contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Orange juice and coconut contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Both orange juice and coconut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Juice | Coconut | |
|---|---|---|
| Thiamin | 0.09 MG | 0.066 MG |
| Riboflavin | 0.03 MG | 0.02 MG |
| Niacin | 0.4 MG | 0.54 MG |
| Pantothenic acid | 0.19 MG | 0.3 MG |
| Vitamin B6 | 0.04 MG | 0.054 MG |
| Folate | 30 UG | 26 UG |
Minerals
calcium
Orange juice and coconut contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 11 times more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 78% more potassium than orange juice - orange juice has 200mg 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 juice per 100 grams.
| Orange Juice | 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Coconut (Nuts, coconut meat, raw) .
Orange Juice 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 juice or coconut contain more calories in 100 grams?Coconut is high in calories and orange juice has 90% less calories than coconut - orange juice has 45 calories in 100g and coconut has 354 calories.
Does orange juice or coconut have more carbohydrates?
By weight, orange juice and coconut contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does orange juice or coconut contain more potassium?
Coconut is a rich source of potassium and it has 80% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and coconut has 356mg of potassium.