Beef vs. Coconut
Nutrition comparison of Cooked Beef and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and coconut:
- Both beef and coconut are high in calories, iron, potassium and saturated fat.
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate.
- Beef is an excellent source of protein.
- Coconut is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and coconut are high in calories. Coconut has 28% more calories than beef - beef has 277 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and lighter in fat compared to coconut per calorie. Beef has a macronutrient ratio of 38:0:62 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Coconut | |
|---|---|---|
| Protein | 38% | 4% |
| Carbohydrates | ~ | 16% |
| Fat | 62% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than beef - coconut has 9g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 662% more protein than coconut - beef has 25.4g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Both beef and coconut are high in saturated fat. Coconut has 304% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
trans fat
Coconut has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and coconut does not contain significant amounts.
cholesterol
Coconut has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than beef - coconut has 3.3mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and coconut contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Beef and coconut contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Beef and coconut contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Beef and coconut contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate. Both beef and coconut contain significant amounts of thiamin.
| Beef | Coconut | |
|---|---|---|
| Thiamin | 0.051 MG | 0.066 MG |
| Riboflavin | 0.176 MG | 0.02 MG |
| Niacin | 4.537 MG | 0.54 MG |
| Pantothenic acid | 0.658 MG | 0.3 MG |
| Vitamin B6 | 0.336 MG | 0.054 MG |
| Folate | 11 UG | 26 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 150% more calcium than coconut - beef has 35mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both beef and coconut are high in iron. Beef is very similar to beef for iron - beef has 2.3mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both beef and coconut are high in potassium. Coconut has 29% more potassium than beef - beef has 275mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both beef and coconut contain significant amounts of linoleic acid.
| Beef | Coconut | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.366 G |
| Total | 0.402 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.
Cooked Beef 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 beef or coconut contain more calories in 100 grams?Both beef and coconut are high in calories. Coconut has 30% more calories than beef - beef has 277 calories in 100g and coconut has 354 calories.
Is beef or coconut better for protein?
Beef is a fantastic source of protein and it has 660% more protein than coconut - beef has 25.4g of protein per 100 grams and coconut has 3.3g of protein.
Does beef or coconut contain more iron?
Both beef and coconut are high in iron. Beef is very similar to beef for iron - beef has 2.3mg of iron in 100 grams and coconut has 2.4mg of iron.
Does beef or coconut contain more potassium?
Both beef and coconut are high in potassium. Coconut has 30% more potassium than beef - beef has 275mg of potassium in 100 grams and coconut has 356mg of potassium.