Lamb vs. Coconut
Nutrition comparison of Cooked Lamb and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and coconut:
- Both coconut and lamb are high in calories, potassium and saturated fat.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Lamb has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Lamb is an excellent source of protein.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and lamb are high in calories. Coconut has 25% more calories than lamb - coconut has 354 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is much heavier in protein, lighter in carbs and lighter in fat compared to coconut per calorie. Lamb has a macronutrient ratio of 36:0:64 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Coconut | |
|---|---|---|
| Protein | 36% | 4% |
| Carbohydrates | ~ | 16% |
| Fat | 64% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than lamb - coconut has 9g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Lamb has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Lamb is an excellent source of protein and it has 643% more protein than coconut - coconut has 3.3g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Both coconut and lamb are high in saturated fat. Coconut has 266% more saturated fat than lamb - coconut has 29.7g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Coconut has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than lamb - coconut has 3.3mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and coconut contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and lamb contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Coconut and lamb contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Lamb has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both lamb and coconut contain significant amounts of thiamin and folate.
| Lamb | Coconut | |
|---|---|---|
| Thiamin | 0.1 MG | 0.066 MG |
| Riboflavin | 0.25 MG | 0.02 MG |
| Niacin | 6.7 MG | 0.54 MG |
| Pantothenic acid | 0.66 MG | 0.3 MG |
| Vitamin B6 | 0.14 MG | 0.054 MG |
| Folate | 19 UG | 26 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Lamb has 57% more calcium than coconut - coconut has 14mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Coconut is a great source of iron and it has 36% more iron than lamb - coconut has 2.4mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both coconut and lamb are high in potassium. Coconut has a little more potassium (5%) than lamb by weight - coconut has 356mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, lamb has more linoleic acid than coconut per 100 grams.
| Lamb | Coconut | |
|---|---|---|
| linoleic acid | 1.07 G | 0.366 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 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.
Cooked Lamb 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 lamb contain more calories in 100 grams?Both coconut and lamb are high in calories. Coconut has 30% more calories than lamb - coconut has 354 calories in 100g and lamb has 283 calories.
Is coconut or lamb better for protein?
Lamb is a fantastic source of protein and it has 640% more protein than coconut - coconut has 3.3g of protein per 100 grams and lamb has 24.8g of protein.
Does coconut or lamb contain more potassium?
Both coconut and lamb are high in potassium. Coconut has a little more potassium ( 10%) than lamb by weight - coconut has 356mg of potassium in 100 grams and lamb has 339mg of potassium.