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Egg vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between eggs and coconut milk?

  • Eggs are richer in copper, choline, vitamin B12, selenium, vitamin B2, vitamin B5, and vitamin D, while coconut milk is higher in manganese.
  • Eggs' daily need coverage for copper is 193% higher.
  • Coconut milk has a higher glycemic index (97) than eggs (0).

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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +212.5%
Contains more CopperCopper +651.9%
Contains more ZincZinc +56.7%
Contains more PhosphorusPhosphorus +72%
Contains more SeleniumSelenium +396.8%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +108.7%
Contains more IronIron +37.8%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +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
Egg
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +586.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +663.9%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +175%
Contains more CholineCholine +3356.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1087.5%

All nutrients comparison - raw data values

Nutrient Egg Coconut milk DV% diff.
Copper 2mg 0.266mg 193%
Cholesterol 373mg 0mg 124%
Saturated fat 3.267g 21.14g 81%
Choline 293.8mg 8.5mg 52%
Vitamin B12 1.11µg 0µg 46%
Selenium 30.8µg 6.2µg 45%
Vitamin B2 0.513mg 0mg 39%
Manganese 0.026mg 0.916mg 39%
Vitamin B5 1.398mg 0.183mg 24%
Protein 12.58g 2.29g 21%
Fats 10.61g 23.84g 20%
Vitamin A 149µg 0µg 17%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Phosphorus 172mg 100mg 10%
Fiber 0g 2.2g 9%
Polyunsaturated fat 1.414g 0.261g 8%
Monounsaturated fat 4.077g 1.014g 8%
Vitamin B6 0.121mg 0.033mg 7%
Folate 44µg 16µg 7%
Vitamin E 1.03mg 0.15mg 6%
Iron 1.19mg 1.64mg 6%
Magnesium 10mg 37mg 6%
Sodium 124mg 15mg 5%
Potassium 126mg 263mg 4%
Vitamin B3 0.064mg 0.76mg 4%
Calories 155kcal 230kcal 4%
Vitamin B1 0.066mg 0.026mg 3%
Zinc 1.05mg 0.67mg 3%
Calcium 50mg 16mg 3%
Vitamin C 0mg 2.8mg 3%
Carbs 1.12g 5.54g 1%
Net carbs 1.12g 3.34g N/A
Sugar 1.12g 3.34g N/A
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.153mg 0.027mg 0%
Threonine 0.604mg 0.083mg 0%
Isoleucine 0.686mg 0.09mg 0%
Leucine 1.075mg 0.17mg 0%
Lysine 0.904mg 0.101mg 0%
Methionine 0.392mg 0.043mg 0%
Phenylalanine 0.668mg 0.116mg 0%
Valine 0.767mg 0.139mg 0%
Histidine 0.298mg 0.053mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
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 ProteinProtein +449.3%
Contains more OtherOther +50.7%
Contains more FatsFats +124.7%
Contains more CarbsCarbs +394.6%
~equal in Water ~67.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
3
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +302.1%
Contains more Poly. FatPolyunsaturated fat +441.8%

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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.