Egg vs. Coconut
Nutrition comparison of Egg and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and coconut:
- Both coconut and egg are high in calories.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Egg has 15.8 times less sugar than coconut.
- Egg has 20.1 times less carbohydrates than coconut.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and egg are high in calories. Coconut has 148% more calories than egg - coconut has 354 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to coconut per calorie. Egg has a macronutrient ratio of 36:2:62 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Coconut | |
|---|---|---|
| Protein | 36% | 4% |
| Carbohydrates | 2% | 16% |
| Fat | 62% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 20.1 times less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than egg - coconut has 9g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 15.8 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 277% more protein than coconut - coconut has 3.3g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Coconut is high in saturated fat and egg has 89% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and coconut are low in trans fat - egg has 0.04g of trans fat per 100 grams and coconut does not contain significant amounts.
cholesterol
Egg is high in cholesterol and coconut has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than egg - coconut has 3.3mg 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 - egg has 160ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than coconut - egg has 82iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and egg contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Coconut and egg contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more niacin. Both egg and coconut contain significant amounts of thiamin and folate.
| Egg | Coconut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.066 MG |
| Riboflavin | 0.457 MG | 0.02 MG |
| Niacin | 0.075 MG | 0.54 MG |
| Pantothenic acid | 1.533 MG | 0.3 MG |
| Vitamin B6 | 0.17 MG | 0.054 MG |
| Folate | 47 UG | 26 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 300% more calcium than coconut - coconut has 14mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Coconut is a great source of iron and it has 39% more iron than egg - coconut has 2.4mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Coconut is an excellent source of potassium and it has 158% more potassium than egg - coconut has 356mg 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 per 100 grams.
| Egg | Coconut | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.366 G |
| Total | 1.577 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.
Egg 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 coconut or egg contain more calories in 100 grams?Both coconut and egg are high in calories. Coconut has 150% more calories than egg - coconut has 354 calories in 100g and egg has 143 calories.
Is coconut or egg better for protein?
Egg is a fantastic source of protein and it has 280% more protein than coconut - coconut has 3.3g of protein per 100 grams and egg has 12.6g of protein.
Does coconut or egg contain more potassium?
Coconut is a rich source of potassium and it has 160% more potassium than egg - coconut has 356mg of potassium in 100 grams and egg has 138mg of potassium.