Coconut Milk vs. Orange
Nutrition comparison of Coconut Milk and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and orange:
- Both orange and coconut milk are high in calcium.
- Coconut milk has 73% less sugar than orange.
- Coconut milk has 75% less carbohydrates than orange.
- Orange has 82.3 times less saturated fat than coconut milk.
- Orange has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Orange has signficantly more potassium than coconut milk.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and coconut milk contain similar amounts of calories - orange has 46 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in carbs, much heavier in fat and similar to orange for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Orange | |
|---|---|---|
| Protein | 3% | 6% |
| Carbohydrates | 37% | 91% |
| Fat | 60% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 75% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than coconut milk - orange has 2.4g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk has 73% less sugar than orange - orange has 9.1g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Orange and coconut milk contain similar amounts of protein - orange has 0.7g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Orange has 82.3 times less saturated fat than coconut milk - orange has 0.03g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than coconut milk - orange has 45mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 473% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than orange - coconut milk has 42iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and coconut milk contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Orange has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Orange | |
|---|---|---|
| Thiamin | ~ | 0.1 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | ~ | 0.4 MG |
| Pantothenic acid | ~ | 0.25 MG |
| Vitamin B6 | ~ | 0.051 MG |
| Folate | ~ | 17 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both orange and coconut milk are high in calcium. Coconut milk has 337% more calcium than orange - orange has 43mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Orange and coconut milk contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Orange has signficantly more potassium than coconut milk - orange has 169mg of potassium per 100 grams and coconut milk has 19mg of potassium.
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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Orange (Oranges, raw, Florida) .
Coconut Milk g
()
|
Daily Values (%) |
Orange 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
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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% |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 milk contain more calories in 100 grams?Orange and coconut milk contain similar amounts of calories - orange has 46 calories in 100g and coconut milk has 31 calories.
Does orange or coconut milk have more carbohydrates?
By weight, coconut milk has 80% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
Does orange or coconut milk contain more calcium?
Both orange and coconut milk are high in calcium. Coconut milk has 340% more calcium than orange - orange has 43mg of calcium in 100 grams and coconut milk has 188mg of calcium.