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  6. Yolk vs. Coconut

Yolk vs. Coconut — In-Depth Nutrition Comparison

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How are Yolk and Coconut different?

  • Yolk is higher in Choline, Selenium, Vitamin B12, Vitamin B5, Vitamin A RAE, and Phosphorus, however, Coconut is richer in Manganese, and Copper.
  • Daily need coverage for Cholesterol from Yolk is 362% higher.
  • Coconut has less Cholesterol.

Egg, yolk, raw, fresh and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Yolk 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.
Yolk
Yolk
5
:
5
Coconut
Coconut
Contains more Calcium +821.4%
Contains more Iron +12.3%
Contains more Phosphorus +245.1%
Contains more Zinc +109.1%
Contains more Selenium +454.5%
Contains more Magnesium +540%
Contains more Potassium +226.6%
Contains less Sodium -58.3%
Contains more Copper +464.9%
Contains more Manganese +2627.3%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +821.4%
Contains more Iron +12.3%
Contains more Phosphorus +245.1%
Contains more Zinc +109.1%
Contains more Selenium +454.5%
Contains more Magnesium +540%
Contains more Potassium +226.6%
Contains less Sodium -58.3%
Contains more Copper +464.9%
Contains more Manganese +2627.3%

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.
Yolk
Yolk
10
:
2
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +975%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +2540%
Contains more Vitamin B5 +896.7%
Contains more Vitamin B6 +548.1%
Contains more Folate +461.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +250%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +2150%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
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 A +∞%
Contains more Vitamin E +975%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +2540%
Contains more Vitamin B5 +896.7%
Contains more Vitamin B6 +548.1%
Contains more Folate +461.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +250%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +2150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
:
2
Coconut
Coconut
Contains more Protein +376.3%
Contains more Water +11.3%
Contains more Other +77.1%
Contains more Fats +26.2%
Contains more Carbs +324.2%
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +376.3%
Contains more Water +11.3%
Contains more Other +77.1%
Contains more Fats +26.2%
Contains more Carbs +324.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
3
:
0
Coconut
Coconut
Contains less Saturated Fat -67.8%
Contains more Monounsaturated Fat +723.7%
Contains more Polyunsaturated fat +1048.6%
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -67.8%
Contains more Monounsaturated Fat +723.7%
Contains more Polyunsaturated fat +1048.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk Coconut
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 Yolk Coconut Opinion
Net carbs 3.59g 6.23g Coconut
Protein 15.86g 3.33g Yolk
Fats 26.54g 33.49g Coconut
Carbs 3.59g 15.23g Coconut
Calories 322kcal 354kcal Coconut
Fructose 0.07g Yolk
Sugar 0.56g 6.23g Yolk
Fiber 0g 9g Coconut
Calcium 129mg 14mg Yolk
Iron 2.73mg 2.43mg Yolk
Magnesium 5mg 32mg Coconut
Phosphorus 390mg 113mg Yolk
Potassium 109mg 356mg Coconut
Sodium 48mg 20mg Coconut
Zinc 2.3mg 1.1mg Yolk
Copper 0.077mg 0.435mg Coconut
Manganese 0.055mg 1.5mg Coconut
Selenium 56µg 10.1µg Yolk
Vitamin A 1442IU 0IU Yolk
Vitamin A RAE 381µg 0µg Yolk
Vitamin E 2.58mg 0.24mg Yolk
Vitamin D 218IU 0IU Yolk
Vitamin D 5.4µg 0µg Yolk
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.176mg 0.066mg Yolk
Vitamin B2 0.528mg 0.02mg Yolk
Vitamin B3 0.024mg 0.54mg Coconut
Vitamin B5 2.99mg 0.3mg Yolk
Vitamin B6 0.35mg 0.054mg Yolk
Folate 146µg 26µg Yolk
Vitamin B12 1.95µg 0µg Yolk
Vitamin K 0.7µg 0.2µg Yolk
Tryptophan 0.177mg 0.039mg Yolk
Threonine 0.687mg 0.121mg Yolk
Isoleucine 0.866mg 0.131mg Yolk
Leucine 1.399mg 0.247mg Yolk
Lysine 1.217mg 0.147mg Yolk
Methionine 0.378mg 0.062mg Yolk
Phenylalanine 0.681mg 0.169mg Yolk
Valine 0.949mg 0.202mg Yolk
Histidine 0.416mg 0.077mg Yolk
Cholesterol 1085mg 0mg Coconut
Saturated Fat 9.551g 29.698g Yolk
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 1.425g Yolk
Polyunsaturated fat 4.204g 0.366g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk 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
90%
Yolk
8%
Coconut
Minerals Daily Need Coverage Score
73%
Yolk
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 5.67g)
Which food is lower in Saturated Fat?
Yolk
Yolk is lower in Saturated Fat (difference - 20.147g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 59)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1.6)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 1085mg)
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.