Coconut vs. Peas
Nutrition comparison of Coconut and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and peas:
- Both coconut and peas are high in dietary fiber and potassium.
- Coconut is a great source of iron.
- Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and pea has 77% less calories than coconut - coconut has 354 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, coconut is much lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Coconut has a macronutrient ratio of 4:16:80 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Peas | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 16% | 69% |
| Fat | 80% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and peas contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both coconut and peas are high in dietary fiber. Coconut has 58% more dietary fiber than pea - coconut has 9g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Coconut and peas contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 63% more protein than coconut - coconut has 3.3g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Coconut is high in saturated fat and pea has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 11 times more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than coconut - pea has 38ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and peas contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 123 times more Vitamin K than coconut - coconut has 0.2ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
| Coconut | Peas | |
|---|---|---|
| Thiamin | 0.066 MG | 0.266 MG |
| Riboflavin | 0.02 MG | 0.132 MG |
| Niacin | 0.54 MG | 2.09 MG |
| Pantothenic acid | 0.3 MG | 0.104 MG |
| Vitamin B6 | 0.054 MG | 0.169 MG |
| Folate | 26 UG | 65 UG |
Minerals
calcium
Pea has 79% more calcium than coconut - coconut has 14mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Coconut is a great source of iron and it has 65% more iron than pea - coconut has 2.4mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both coconut and peas are high in potassium. Coconut has 46% more potassium than pea - coconut has 356mg of potassium per 100 grams and pea has 244mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than pea per 100 grams.
| Coconut | Peas | |
|---|---|---|
| linoleic acid | 0.366 G | 0.152 G |
| Total | 0.366 G | 0.152 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 g
()
|
Daily Values (%) |
Peas 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 peas contain more calories in 100 grams?Coconut is high in calories and pea has 80% less calories than coconut - coconut has 354 calories in 100g and pea has 81 calories.
Does coconut or peas have more carbohydrates?
By weight, coconut and peas contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and pea has 14.5g of carbohydrates.
Does coconut or peas contain more potassium?
Both coconut and peas are high in potassium. Coconut has 50% more potassium than pea - coconut has 356mg of potassium in 100 grams and pea has 244mg of potassium.