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Egg vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between Egg and Coconut milk?

  • Egg is richer in Copper, Choline, Vitamin B12, Selenium, Vitamin B2, Vitamin B5, and Vitamin A RAE, while Coconut milk is higher in Manganese.
  • Egg's daily need coverage for Copper is 193% higher.

We used Egg, whole, cooked, hard-boiled and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this comparison.

Infographic

Egg vs Coconut milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +212.5%
Contains more Phosphorus +72%
Contains more Zinc +56.7%
Contains more Copper +651.9%
Contains more Selenium +396.8%
Contains more Iron +37.8%
Contains more Magnesium +270%
Contains more Potassium +108.7%
Contains less Sodium -87.9%
Contains more Manganese +3423.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +212.5%
Contains more Phosphorus +72%
Contains more Zinc +56.7%
Contains more Copper +651.9%
Contains more Selenium +396.8%
Contains more Iron +37.8%
Contains more Magnesium +270%
Contains more Potassium +108.7%
Contains less Sodium -87.9%
Contains more Manganese +3423.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
10
:
Contains more Vitamin A +∞%
Contains more Vitamin E +586.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +153.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +663.9%
Contains more Vitamin B6 +266.7%
Contains more Folate +175%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1087.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +586.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +153.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +663.9%
Contains more Vitamin B6 +266.7%
Contains more Folate +175%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1087.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +449.3%
Contains more Water +10.4%
Contains more Other +50.7%
Contains more Fats +124.7%
Contains more Carbs +394.6%
Equal in Water - 67.62
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more Protein +449.3%
Contains more Water +10.4%
Contains more Other +50.7%
Contains more Fats +124.7%
Contains more Carbs +394.6%
Equal in Water - 67.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +302.1%
Contains more Polyunsaturated fat +441.8%
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +302.1%
Contains more Polyunsaturated fat +441.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Coconut milk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg Coconut milk Opinion
Net carbs 1.12g 3.34g Coconut milk
Protein 12.58g 2.29g Egg
Fats 10.61g 23.84g Coconut milk
Carbs 1.12g 5.54g Coconut milk
Calories 155kcal 230kcal Coconut milk
Sugar 1.12g 3.34g Egg
Fiber 0g 2.2g Coconut milk
Calcium 50mg 16mg Egg
Iron 1.19mg 1.64mg Coconut milk
Magnesium 10mg 37mg Coconut milk
Phosphorus 172mg 100mg Egg
Potassium 126mg 263mg Coconut milk
Sodium 124mg 15mg Coconut milk
Zinc 1.05mg 0.67mg Egg
Copper 2mg 0.266mg Egg
Manganese 0.026mg 0.916mg Coconut milk
Selenium 30.8µg 6.2µg Egg
Vitamin A 520IU 0IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 0.15mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.066mg 0.026mg Egg
Vitamin B2 0.513mg 0mg Egg
Vitamin B3 0.064mg 0.76mg Coconut milk
Vitamin B5 1.398mg 0.183mg Egg
Vitamin B6 0.121mg 0.033mg Egg
Folate 44µg 16µg Egg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 0.1µg Egg
Tryptophan 0.153mg 0.027mg Egg
Threonine 0.604mg 0.083mg Egg
Isoleucine 0.686mg 0.09mg Egg
Leucine 1.075mg 0.17mg Egg
Lysine 0.904mg 0.101mg Egg
Methionine 0.392mg 0.043mg Egg
Phenylalanine 0.668mg 0.116mg Egg
Valine 0.767mg 0.139mg Egg
Histidine 0.298mg 0.053mg Egg
Cholesterol 373mg 0mg Coconut milk
Saturated Fat 3.267g 21.14g Egg
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 1.014g Egg
Polyunsaturated fat 1.414g 0.261g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
5%
Coconut milk
Minerals Daily Need Coverage Score
103%
Egg
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 2.22g)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 17.873g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 97)
Which food is cheaper?
Egg
Egg is cheaper (difference - $3)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 109mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 373mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.