Coconut vs. Raw Pork
Nutrition comparison of Coconut and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and raw pork:
- Both raw 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.
- Raw pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate.
- Raw pork is an excellent source of protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and coconut are high in calories. Coconut has 35% more calories than raw pork - raw pork has 263 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 raw pork per calorie. Coconut has a macronutrient ratio of 4:16:80 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Raw Pork | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 16% | ~ |
| Fat | 80% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than raw pork - coconut has 9g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Raw pork is an excellent source of protein and it has 407% more protein than coconut - raw pork has 16.9g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Both raw pork and coconut are high in saturated fat. Coconut has 277% more saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
cholesterol
Coconut has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has 371% more Vitamin C than raw pork - raw pork has 0.7mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Raw pork and coconut contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and raw pork contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Coconut and raw pork contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate.
| Coconut | Raw Pork | |
|---|---|---|
| Thiamin | 0.066 MG | 0.732 MG |
| Riboflavin | 0.02 MG | 0.235 MG |
| Niacin | 0.54 MG | 4.338 MG |
| Pantothenic acid | 0.3 MG | 0.668 MG |
| Vitamin B6 | 0.054 MG | 0.383 MG |
| Folate | 26 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Raw pork and coconut contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 176% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both raw pork and coconut are high in potassium. Coconut has 24% more potassium than raw pork - raw pork has 287mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raw pork has more linoleic acid than coconut per 100 grams.
| Coconut | Raw Pork | |
|---|---|---|
| linoleic acid | 0.366 G | 1.67 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.366 G | 1.75 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.
Coconut 80g
(
cup, shredded
)
|
Daily Values (%) |
Raw Pork 28g
(
oz
)
|
|||||
|---|---|---|---|---|---|---|---|
| 283KCAL 14% |
|
277% | calories | 5% |
|
75KCAL 4% | |
| 12G 5% |
|
>999% | carbohydrates | 5% |
|
||
| 7.2G 29% |
|
>999% | dietary fiber | 5% |
|
||
| 5G | >999% | sugar | 5% | ||||
| 27G 42% |
|
350% | total fat | 5% |
|
6G 9% | |
| 24G 132% |
|
991% | saturated fat | 5% |
|
2.2G 12% | |
| 1.1G | 5% | monounsaturated fat | 145% | 2.7G | |||
| 0.29G | 5% | polyunsaturated fat | 86% | 0.54G | |||
| 5% | cholesterol | >999% | 20MG | ||||
| 16MG 1% |
|
5% | sodium | 5% |
|
16MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
0.57UG 0.1% | ||
| 2.6MG 4% |
|
>999% | Vitamin C | 5% |
|
0.2MG 0.3% | |
| 11MG 1% |
|
175% | calcium | 5% |
|
4MG 0.4% | |
| 1.9MG 11% |
|
660% | iron | 5% |
|
0.25MG 1% | |
| 26MG 8% |
|
381% | magnesium | 5% |
|
5.4MG 2% | |
| 285MG 12% |
|
252% | potassium | 5% |
|
81MG 4% | |
| 0.05MG 5% |
|
5% | thiamin (Vit B1) | 319% |
|
0.21MG 19% | |
| 0.02MG 2% |
|
5% | riboflavin (Vit B2) | 249% |
|
0.07MG 6% | |
| 0.43MG 3% |
|
5% | niacin (Vit B3) | 179% |
|
1.2MG 9% | |
| 0.04MG 3% |
|
5% | Vitamin B6 | 175% |
|
0.11MG 8% | |
| 0.24MG 5% |
|
26% | pantothenic acid (Vit B5) | 5% |
|
0.19MG 4% | |
| 21UG 5% |
|
>999% | folate (Vit B9) | 5% |
|
1.4UG 0.4% | |
|
|
5% | Vitamin B12 | >999% |
|
0.2UG 8% | ||
| 0.19MG 1% |
|
>999% | Vitamin E | 5% |
|
||
| 0.16UG 0.2% |
|
>999% | Vitamin K | 5% |
|
||
| 2.7G 5% |
|
5% | protein | 78% |
|
4.8G 10% | |
| 9.7MG 2% |
|
>999% | choline | 5% |
|
||
| 0.35MG 29% |
|
>999% | copper | 5% |
|
0.01MG 1% | |
| 1.2MG 67% |
|
>999% | manganese | 5% |
|
0MG 0.2% | |
| 90MG 13% |
|
80% | phosphorus | 5% |
|
50MG 7% | |
| 8.1UG 15% |
|
16% | selenium | 5% |
|
7UG 13% | |
| 0.88MG 11% |
|
42% | zinc | 5% |
|
0.62MG 8% | |
| 38G | 124% | Water | 5% | 17G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does raw pork or coconut contain more calories in 100 grams?Both raw pork and coconut are high in calories. Coconut has 40% more calories than raw pork - raw pork has 263 calories in 100g and coconut has 354 calories.
Does raw pork or coconut contain more potassium?
Both raw pork and coconut are high in potassium. Coconut has 20% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and coconut has 356mg of potassium.