Lemon vs. Coconut
Nutrition comparison of Lemon and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and coconut:
- Both lemon and coconut are high in dietary fiber.
- Coconut has more niacin and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
- Lemon is an excellent source of Vitamin C.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) 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 lemon has 92% less calories than coconut - lemon has 29 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, lemon is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Lemon has a macronutrient ratio of 10:84:6 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Coconut | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 84% | 16% |
| Fat | 6% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and coconut contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both lemon and coconut are high in dietary fiber. Coconut has 221% more dietary fiber than lemon - lemon has 2.8g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Lemon and coconut contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 203% more protein than lemon - lemon has 1.1g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and lemon has 100% less saturated fat than coconut - lemon has 0.04g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has 15 times more Vitamin C than coconut - lemon has 53mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Lemon and coconut contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Lemon and coconut contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Coconut and lemon contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Coconut has more niacin and folate. Both lemon and coconut contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Lemon | Coconut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.066 MG |
| Riboflavin | 0.02 MG | 0.02 MG |
| Niacin | 0.1 MG | 0.54 MG |
| Pantothenic acid | 0.19 MG | 0.3 MG |
| Vitamin B6 | 0.08 MG | 0.054 MG |
| Folate | 11 UG | 26 UG |
Minerals
calcium
Lemon has 86% more calcium than coconut - lemon has 26mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 305% more iron than lemon - lemon has 0.6mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 158% more potassium than lemon - lemon has 138mg 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 lemon per 100 grams.
| Lemon | Coconut | |
|---|---|---|
| linoleic acid | 0.063 G | 0.366 G |
| Total | 0.063 G | 0.366 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Lemon or Coconut .
Lemon 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 lemon or coconut contain more calories in 100 grams?Coconut is high in calories and lemon has 90% less calories than coconut - lemon has 29 calories in 100g and coconut has 354 calories.
Does lemon or coconut have more carbohydrates?
By weight, lemon and coconut contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does lemon or coconut contain more potassium?
Coconut is a rich source of potassium and it has 160% more potassium than lemon - lemon has 138mg of potassium in 100 grams and coconut has 356mg of potassium.