Coconut vs. Black Pepper

Nutrition comparison of Coconut and Black Pepper


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut versus black pepper (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut and black pepper:

  • Both coconut and black pepper are high in calories, dietary fiber, iron and potassium.
  • Black pepper has 8.7 times less sugar than coconut.
  • Black pepper has more riboflavin, pantothenic acid and Vitamin B6.
  • Black pepper is a great source of protein.
  • Black pepper is an excellent source of Vitamin K and calcium.
Detailed nutritional comparison of coconut and black pepper is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.


Image of Coconut src
Image of Black Pepper src

Calories and Carbs

calories

Both coconut and black pepper are high in calories. Coconut has 41% more calories than black pepper - coconut has 354 calories per 100 grams and black pepper has 251 calories.

For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to black pepper per calorie. Coconut has a macronutrient ratio of 4:16:80 and for black pepper, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Black Pepper
Protein 4% 13%
Carbohydrates 16% 78%
Fat 80% 9%
Alcohol ~ ~

carbohydrates

Black pepper is high in carbohydrates and coconut has 76% less carbohydrates than black pepper - coconut has 15.2g of total carbs per 100 grams and black pepper has 64g of carbohydrates.

dietary fiber

Both coconut and black pepper are high in dietary fiber. Black pepper has 181% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.

sugar

Black pepper has 8.7 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and black pepper has 0.64g of sugar.

Protein

protein

Black pepper is a great source of protein and it has 212% more protein than coconut - coconut has 3.3g of protein per 100 grams and black pepper has 10.4g of protein.

Fat

saturated fat

Coconut is high in saturated fat and black pepper has 95% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.

Vitamins

Vitamin C

Coconut has more Vitamin C than black pepper - coconut has 3.3mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.

Vitamin A

Black pepper has more Vitamin A than coconut - black pepper has 27ug of Vitamin A per 100 grams and coconut does not contain significant amounts.

Vitamin E

Coconut and black pepper contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.

Vitamin K

Black pepper is an excellent source of Vitamin K and it has 817 times more Vitamin K than coconut - coconut has 0.2ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.

The B Vitamins

Black pepper has more riboflavin, pantothenic acid and Vitamin B6. Both coconut and black pepper contain significant amounts of thiamin, niacin and folate.

Coconut Black Pepper
Thiamin 0.066 MG 0.108 MG
Riboflavin 0.02 MG 0.18 MG
Niacin 0.54 MG 1.143 MG
Pantothenic acid 0.3 MG 1.399 MG
Vitamin B6 0.054 MG 0.291 MG
Folate 26 UG 17 UG

Minerals

calcium

Black pepper is an excellent source of calcium and it has 30 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and black pepper has 443mg of calcium.

iron

Both coconut and black pepper are high in iron. Black pepper has 300% more iron than coconut - coconut has 2.4mg of iron per 100 grams and black pepper has 9.7mg of iron.

potassium

Both coconut and black pepper are high in potassium. Black pepper has 273% more potassium than coconut - coconut has 356mg of potassium per 100 grams and black pepper has 1329mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both coconut and black pepper contain significant amounts of linoleic acid.

Coconut Black Pepper
linoleic acid 0.366 G 0.694 G
Total 0.366 G 0.694 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 Coconut or Black Pepper .

Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Black Pepper (Spices, pepper, black) .

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FAQ

Does coconut or black pepper contain more calories in 100 grams?
Both coconut and black pepper are high in calories. Coconut has 40% more calories than black pepper - coconut has 354 calories in 100g and black pepper has 251 calories.

Does coconut or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and coconut has 80% fewer carbohydrates than black pepper - coconut has 15.2g of carbs for 100g and black pepper has 64g of carbohydrates.

Does coconut or black pepper contain more calcium?
Black pepper is a rich source of calcium and it has 30 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and black pepper has 443mg of calcium.

Does coconut or black pepper contain more iron?
Both coconut and black pepper are high in iron. Black pepper has 300% more iron than coconut - coconut has 2.4mg of iron in 100 grams and black pepper has 9.7mg of iron.

Does coconut or black pepper contain more potassium?
Both coconut and black pepper are high in potassium. Black pepper has 270% more potassium than coconut - coconut has 356mg of potassium in 100 grams and black pepper has 1329mg of potassium.

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