Egg vs. Coconut Oil

Nutrition comparison of Egg and Coconut Oil


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

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

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

  • Both egg and coconut oil are high in calories.
  • Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Egg has signficantly more iron than coconut oil.
  • 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 oil 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 Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Coconut Oil src

Calories and Carbs

calories

Both egg and coconut oil are high in calories. Coconut oil has 524% more calories than egg - egg has 143 calories per 100 grams and coconut oil has 892 calories.

For macronutrient ratios, egg is much heavier in protein, much lighter in fat and similar to coconut oil for carbs. Egg has a macronutrient ratio of 36:2:62 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Coconut Oil
Protein 36% ~
Carbohydrates 2% ~
Fat 62% 100%
Alcohol ~ ~

carbohydrates

Both egg and coconut oil are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and coconut oil does not contain significant amounts.

sugar

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

Protein

protein

Egg is an excellent source of protein and it has more protein than coconut oil - egg has 12.6g of protein per 100 grams and coconut oil does not contain significant amounts.

Fat

saturated fat

Coconut oil is high in saturated fat and egg has 96% less saturated fat than coconut oil - egg has 3.1g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.

trans fat

Both egg and coconut oil are low in trans fat - egg has 0.04g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.

cholesterol

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

Vitamins

Vitamin A

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

Vitamin D

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

Vitamin E

Egg and coconut oil contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.

Vitamin K

Egg and coconut oil contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.

The B Vitamins

Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Egg Coconut Oil
Thiamin 0.04 MG ~
Riboflavin 0.457 MG ~
Niacin 0.075 MG ~
Pantothenic acid 1.533 MG ~
Vitamin B6 0.17 MG ~
Folate 47 UG ~
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has 55 times more calcium than coconut oil - egg has 56mg of calcium per 100 grams and coconut oil has 1mg of calcium.

iron

Egg has signficantly more iron than coconut oil - egg has 1.8mg of iron per 100 grams and coconut oil has 0.05mg of iron.

potassium

Egg has more potassium than coconut oil - egg has 138mg of potassium per 100 grams and coconut oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than coconut oil per 100 grams.

Egg Coconut Oil
alpha linoleic acid 0.048 G 0.019 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.019 G

omega 6s

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

Egg Coconut Oil
other omega 6 0.003 G 0.076 G
linoleic acid 1.555 G 1.683 G
Total 1.558 G 1.759 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 Egg or Coconut Oil .

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Coconut Oil (Oil, coconut) .

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FAQ

Does egg or coconut oil contain more calories in 100 grams?
Both egg and coconut oil are high in calories. Coconut oil has 520% more calories than egg - egg has 143 calories in 100g and coconut oil has 892 calories.

Is egg or coconut oil better for protein?
Egg is a fantastic source of protein and it has more protein than coconut oil - egg has 12.6g of protein per 100 grams and coconut oil does not contain significant amounts.