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  6. Egg white vs. Coconut

Egg white vs. Coconut — In-Depth Nutrition Comparison

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How are Egg white and Coconut different?

  • Egg white is richer in Vitamin B2, and Selenium, while Coconut is higher in Manganese, Copper, Fiber, Iron, Phosphorus, and Zinc.
  • Coconut covers your daily need of Saturated Fat 148% more than Egg white.
  • Egg white contains 22 times more Vitamin B2 than Coconut. Egg white contains 0.439mg of Vitamin B2, while Coconut contains 0.02mg.
  • Coconut is lower in Sodium.

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

Infographic

Egg white vs Coconut 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 white
Egg white
1
:
9
Coconut
Coconut
Contains more Selenium +98%
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%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Selenium +98%
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%

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 white
Egg white
2
:
8
Coconut
Coconut
Contains more Vitamin B2 +2095%
Contains more Vitamin B12 +∞%
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 +∞%
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%
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%
Contains more Vitamin B2 +2095%
Contains more Vitamin B12 +∞%
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 +∞%

Macronutrient Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.