Coconut vs. Pork

Nutrition comparison of Coconut and Cooked Pork


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

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

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

  • Both pork and coconut are high in calories, potassium and saturated fat.
  • Coconut is a great source of iron.
  • Coconut is an excellent source of dietary fiber.
  • Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, coconut contains more folate.
  • Pork is an excellent source of protein.
Detailed nutritional comparison of coconut and pork 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 Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Coconut src
Image of Pork src

Calories and Carbs

calories

Both pork and coconut are high in calories. Coconut has 19% more calories than pork - pork has 297 calories per 100 grams and coconut has 354 calories.

For macronutrient ratios, coconut is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Coconut has a macronutrient ratio of 4:16:80 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Pork
Protein 4% 35%
Carbohydrates 16% ~
Fat 80% 65%
Alcohol ~ ~

carbohydrates

Pork has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Coconut is an excellent source of dietary fiber and it has more dietary fiber than pork - coconut has 9g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

Pork has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Pork is an excellent source of protein and it has 671% more protein than coconut - pork has 25.7g of protein per 100 grams and coconut has 3.3g of protein.

Fat

saturated fat

Both pork and coconut are high in saturated fat. Coconut has 285% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.

cholesterol

Coconut has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and coconut does not contain significant amounts.

Vitamins

Vitamin C

Coconut has 371% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.

Vitamin A

Pork and coconut contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.

Vitamin D

Pork has more Vitamin D than coconut - pork has 21iu of Vitamin D per 100 grams and coconut does not contain significant amounts.

Vitamin E

Pork and coconut contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.

Vitamin K

Coconut and pork contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

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

Coconut Pork
Thiamin 0.066 MG 0.706 MG
Riboflavin 0.02 MG 0.22 MG
Niacin 0.54 MG 4.206 MG
Pantothenic acid 0.3 MG 0.52 MG
Vitamin B6 0.054 MG 0.391 MG
Folate 26 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Pork has 57% more calcium than coconut - pork has 22mg of calcium per 100 grams and coconut has 14mg of calcium.

iron

Coconut is a great source of iron and it has 88% more iron than pork - pork has 1.3mg of iron per 100 grams and coconut has 2.4mg of iron.

potassium

Both pork and coconut are high in potassium. Pork is very similar to coconut for potassium - pork has 362mg of potassium per 100 grams and coconut has 356mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Coconut Pork
linoleic acid 0.366 G 1.64 G
other omega 6 ~ 0.08 G
Total 0.366 G 1.72 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 Pork .

Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Pork (Pork, fresh, ground, cooked) .

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G Water G
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FAQ

Does pork or coconut contain more calories in 100 grams?
Both pork and coconut are high in calories. Coconut has 20% more calories than pork - pork has 297 calories in 100g and coconut has 354 calories.

Is pork or coconut better for protein?
Pork is a fantastic source of protein and it has 670% more protein than coconut - pork has 25.7g of protein per 100 grams and coconut has 3.3g of protein.

Does pork or coconut contain more potassium?
Both pork and coconut are high in potassium. Pork is very similar to coconut for potassium - pork has 362mg of potassium in 100 grams and coconut has 356mg of potassium.