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  6. Coconut vs. Egg white

Coconut vs. Egg white — In-Depth Nutrition Comparison

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How are Coconut and Egg white different?

  • Coconut is richer in Manganese, Copper, Fiber, Iron, Phosphorus, and Zinc, while Egg white is higher in Vitamin B2, and Selenium.
  • Coconut covers your daily need of Saturated Fat 148% more than Egg white.
  • Egg white is lower in Saturated Fat.

Nuts, coconut meat, raw and Egg, white, raw, fresh types were used in this article.

Infographic

Coconut vs Egg white 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
9
:
1
Egg white
Egg white
Contains more Calcium +100%
Contains more Iron +2937.5%
Contains more Magnesium +190.9%
Contains more Phosphorus +653.3%
Contains more Potassium +118.4%
Contains less Sodium -88%
Contains more Zinc +3566.7%
Contains more Copper +1791.3%
Contains more Manganese +13536.4%
Contains more Selenium +98%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +100%
Contains more Iron +2937.5%
Contains more Magnesium +190.9%
Contains more Phosphorus +653.3%
Contains more Potassium +118.4%
Contains less Sodium -88%
Contains more Zinc +3566.7%
Contains more Copper +1791.3%
Contains more Manganese +13536.4%
Contains more Selenium +98%

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
8
:
2
Egg white
Egg white
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1550%
Contains more Vitamin B3 +414.3%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +980%
Contains more Folate +550%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +2095%
Contains more Vitamin B12 +∞%
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 white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1550%
Contains more Vitamin B3 +414.3%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +980%
Contains more Folate +550%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +2095%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Egg white
Egg white
Contains more Fats +19600%
Contains more Carbs +1986.3%
Contains more Other +52.4%
Contains more Protein +227.3%
Contains more Water +86.4%
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 white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +19600%
Contains more Carbs +1986.3%
Contains more Other +52.4%
Contains more Protein +227.3%
Contains more Water +86.4%

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 white
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Egg white Opinion
Net carbs 6.23g 0.73g Coconut
Protein 3.33g 10.9g Egg white
Fats 33.49g 0.17g Coconut
Carbs 15.23g 0.73g Coconut
Calories 354kcal 52kcal Coconut
Fructose 0.07g Egg white
Sugar 6.23g 0.71g Egg white
Fiber 9g 0g Coconut
Calcium 14mg 7mg Coconut
Iron 2.43mg 0.08mg Coconut
Magnesium 32mg 11mg Coconut
Phosphorus 113mg 15mg Coconut
Potassium 356mg 163mg Coconut
Sodium 20mg 166mg Coconut
Zinc 1.1mg 0.03mg Coconut
Copper 0.435mg 0.023mg Coconut
Manganese 1.5mg 0.011mg Coconut
Selenium 10.1µg 20µg Egg white
Vitamin E 0.24mg 0mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.004mg Coconut
Vitamin B2 0.02mg 0.439mg Egg white
Vitamin B3 0.54mg 0.105mg Coconut
Vitamin B5 0.3mg 0.19mg Coconut
Vitamin B6 0.054mg 0.005mg Coconut
Folate 26µg 4µg Coconut
Vitamin B12 0µg 0.09µg Egg white
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg 0.125mg Egg white
Threonine 0.121mg 0.449mg Egg white
Isoleucine 0.131mg 0.661mg Egg white
Leucine 0.247mg 1.016mg Egg white
Lysine 0.147mg 0.806mg Egg white
Methionine 0.062mg 0.399mg Egg white
Phenylalanine 0.169mg 0.686mg Egg white
Valine 0.202mg 0.809mg Egg white
Histidine 0.077mg 0.29mg Egg white
Saturated Fat 29.698g 0g Egg white
Monounsaturated Fat 1.425g 0g Coconut
Polyunsaturated fat 0.366g 0g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Egg white
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
8%
Coconut
11%
Egg white
Minerals Daily Need Coverage Score
63%
Coconut
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 5.52g)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 29.698g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 59)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 146mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.