Coconut Water vs. Egg

Nutrition comparison of Coconut Water and Egg


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

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

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

  • Coconut water has signficantly more Vitamin C than egg.
  • Egg has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Egg has signficantly more iron than coconut water.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
Detailed nutritional comparison of coconut water and egg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Egg src

Calories and Carbs

calories

Egg is high in calories and coconut water has 87% less calories than egg - egg has 143 calories per 100 grams and coconut water has 18 calories.

For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Egg
Protein 5% 36%
Carbohydrates 96% 2%
Fat ~ 62%
Alcohol ~ ~

carbohydrates

Both egg and coconut water are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

The carbs in egg and coconut water are both made of 100% sugar.

sugar

Egg and coconut water contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and coconut water has 3.9g of sugar.

Protein

protein

Egg is an excellent source of protein and it has 56 times more protein than coconut water - egg has 12.6g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Coconut water has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and coconut water does not contain significant amounts.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Coconut water has signficantly more Vitamin C than egg - coconut water has 9.9mg 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 water - egg has 160ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin D

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

Vitamin E

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

Vitamin K

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

The B Vitamins

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

Coconut Water Egg
Thiamin 0.03 MG 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 700% more calcium than coconut water - egg has 56mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Egg has signficantly more iron than coconut water - egg has 1.8mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Egg and coconut water contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and coconut water has 165mg of potassium.




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 Water or Egg .

Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Egg (Egg, whole, raw, fresh) .

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FAQ

Does egg or coconut water contain more calories in 100 grams?
Egg is high in calories and coconut water has 90% less calories than egg - egg has 143 calories in 100g and coconut water has 18 calories.

Is egg or coconut water better for protein?
Egg is a fantastic source of protein and it has 56 times more protein than coconut water - egg has 12.6g of protein per 100 grams and coconut water has 0.22g of protein.

Does egg or coconut water have more carbohydrates?
By weight, both egg and coconut water are low in carbohydrates - egg has 0.72g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in egg and coconut water are both made of 100% sugar.

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