Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Coconut
  5. Compare
  6. Coconut vs. Egg

Coconut vs. Egg — In-Depth Nutrition Comparison

Compare

Summary of differences between Coconut and Egg

  • Coconut has more Manganese, and Fiber, however, Egg is higher in Copper, Choline, Vitamin B12, Vitamin B2, Selenium, and Vitamin B5.
  • Egg covers your daily need of Copper 174% more than Coconut.
  • Egg has less Saturated Fat.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Egg, whole, cooked, hard-boiled.

Infographic

Coconut vs Egg 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.
Coconut
Coconut
6
:
4
Egg
Egg
Contains more Iron +104.2%
Contains more Magnesium +220%
Contains more Potassium +182.5%
Contains less Sodium -83.9%
Contains more Manganese +5669.2%
Contains more Calcium +257.1%
Contains more Phosphorus +52.2%
Contains more Copper +359.8%
Contains more Selenium +205%
Equal in Zinc - 1.05
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Iron +104.2%
Contains more Magnesium +220%
Contains more Potassium +182.5%
Contains less Sodium -83.9%
Contains more Manganese +5669.2%
Contains more Calcium +257.1%
Contains more Phosphorus +52.2%
Contains more Copper +359.8%
Contains more Selenium +205%
Equal in Zinc - 1.05

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.
Coconut
Coconut
2
:
9
Egg
Egg
Contains more Vitamin C +∞%
Contains more Vitamin B3 +743.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +329.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +2465%
Contains more Vitamin B5 +366%
Contains more Vitamin B6 +124.1%
Contains more Folate +69.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Equal in Vitamin B1 - 0.066
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Egg
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%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +743.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +329.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +2465%
Contains more Vitamin B5 +366%
Contains more Vitamin B6 +124.1%
Contains more Folate +69.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Equal in Vitamin B1 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Egg
Egg
Contains more Fats +215.6%
Contains more Carbs +1259.8%
Contains more Protein +277.8%
Contains more Water +58.8%
Contains more Other +11.5%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Fats +215.6%
Contains more Carbs +1259.8%
Contains more Protein +277.8%
Contains more Water +58.8%
Contains more Other +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Egg
Egg
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +186.1%
Contains more Polyunsaturated fat +286.3%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +186.1%
Contains more Polyunsaturated fat +286.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Egg
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 Coconut Egg Opinion
Net carbs 6.23g 1.12g Coconut
Protein 3.33g 12.58g Egg
Fats 33.49g 10.61g Coconut
Carbs 15.23g 1.12g Coconut
Calories 354kcal 155kcal Coconut
Sugar 6.23g 1.12g Egg
Fiber 9g 0g Coconut
Calcium 14mg 50mg Egg
Iron 2.43mg 1.19mg Coconut
Magnesium 32mg 10mg Coconut
Phosphorus 113mg 172mg Egg
Potassium 356mg 126mg Coconut
Sodium 20mg 124mg Coconut
Zinc 1.1mg 1.05mg Coconut
Copper 0.435mg 2mg Egg
Manganese 1.5mg 0.026mg Coconut
Selenium 10.1µg 30.8µg Egg
Vitamin A 0IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 0.24mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.066mg
Vitamin B2 0.02mg 0.513mg Egg
Vitamin B3 0.54mg 0.064mg Coconut
Vitamin B5 0.3mg 1.398mg Egg
Vitamin B6 0.054mg 0.121mg Egg
Folate 26µg 44µg Egg
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0.2µg 0.3µg Egg
Tryptophan 0.039mg 0.153mg Egg
Threonine 0.121mg 0.604mg Egg
Isoleucine 0.131mg 0.686mg Egg
Leucine 0.247mg 1.075mg Egg
Lysine 0.147mg 0.904mg Egg
Methionine 0.062mg 0.392mg Egg
Phenylalanine 0.169mg 0.668mg Egg
Valine 0.202mg 0.767mg Egg
Histidine 0.077mg 0.298mg Egg
Cholesterol 0mg 373mg Coconut
Saturated Fat 29.698g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 1.425g 4.077g Egg
Polyunsaturated fat 0.366g 1.414g Egg

Which food is preferable for your diet?

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

People also compare

Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almond
Almond
Egg
Egg vs Milk
Milk
Egg
Egg vs Flour
Flour
Egg
Egg vs Butter
Butter

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
8%
Coconut
45%
Egg
Minerals Daily Need Coverage Score
63%
Coconut
103%
Egg

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 5.11g)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 26.431g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 59)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.6)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 104mg)
Which food is lower in Cholesterol?
Coconut
Coconut 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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.