Egg vs. Coconut Cream

Nutrition comparison of Egg and Coconut Cream


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

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

For a quick recap of significant nutrients and differences in egg and coconut cream:

  • Both coconut cream and egg are high in calories.
  • Coconut cream is a great source of dietary fiber and iron.
  • Coconut cream is an excellent source of potassium.
  • Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut cream contains more niacin.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
Detailed nutritional comparison of egg and coconut cream 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: Egg (Egg, whole, raw, fresh) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Coconut Cream src

Calories and Carbs

calories

Both coconut cream and egg are high in calories. Coconut cream has 131% more calories than egg - coconut cream has 330 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is much heavier in protein, lighter in carbs and much lighter in fat compared to coconut cream per calorie. Egg has a macronutrient ratio of 36:2:62 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Coconut Cream
Protein 36% 4%
Carbohydrates 2% 8%
Fat 62% 88%
Alcohol ~ ~

carbohydrates

Coconut cream and egg contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

dietary fiber

Coconut cream is a great source of dietary fiber and it has more dietary fiber than egg - coconut cream has 2.2g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg and coconut cream contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and coconut cream does not contain significant amounts.

Protein

protein

Egg is an excellent source of protein and it has 246% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Coconut cream is high in saturated fat and egg has 90% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both egg and coconut cream are low in trans fat - egg has 0.04g of trans fat per 100 grams and coconut cream does not contain significant amounts.

cholesterol

Egg is high in cholesterol and coconut cream has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.

Vitamins

Vitamin C

Coconut cream has more Vitamin C than egg - coconut cream has 2.8mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than coconut cream - egg has 160ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than coconut cream - egg has 82iu of Vitamin D per 100 grams and coconut cream does not contain significant amounts.

Vitamin E

Egg has more Vitamin E than coconut cream - egg has 1.1mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.

Vitamin K

Egg and coconut cream contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.

The B Vitamins

Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut cream contains more niacin. Both egg and coconut cream contain significant amounts of thiamin and folate.

Egg Coconut Cream
Thiamin 0.04 MG 0.03 MG
Riboflavin 0.457 MG ~
Niacin 0.075 MG 0.89 MG
Pantothenic acid 1.533 MG 0.261 MG
Vitamin B6 0.17 MG 0.047 MG
Folate 47 UG 23 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has 409% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Coconut cream is a great source of iron and it has 30% more iron than egg - coconut cream has 2.3mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Coconut cream is an excellent source of potassium and it has 136% more potassium than egg - coconut cream has 325mg of potassium per 100 grams and egg has 138mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than coconut cream per 100 grams.

Egg Coconut Cream
other omega 6 0.022 G ~
linoleic acid 1.555 G 0.379 G
Total 1.577 G 0.379 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: Egg (Egg, whole, raw, fresh) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .

Egg g

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FAQ

Does coconut cream or egg contain more calories in 100 grams?
Both coconut cream and egg are high in calories. Coconut cream has 130% more calories than egg - coconut cream has 330 calories in 100g and egg has 143 calories.

Is coconut cream or egg better for protein?
Egg is a fantastic source of protein and it has 250% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and egg has 12.6g of protein.

Does coconut cream or egg contain more potassium?
Coconut cream is a rich source of potassium and it has 140% more potassium than egg - coconut cream has 325mg of potassium in 100 grams and egg has 138mg of potassium.

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