Coconut vs. Black Pepper
Nutrition comparison of Coconut and Black Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
black pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and black pepper:
- Both coconut and black pepper are high in calories, dietary fiber, iron and potassium.
- Black pepper has 8.7 times less sugar than coconut.
- Black pepper has more riboflavin, pantothenic acid and Vitamin B6.
- Black pepper is a great source of protein.
- Black pepper is an excellent source of Vitamin K and calcium.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and black pepper are high in calories. Coconut has 41% more calories than black pepper - coconut has 354 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to black pepper per calorie. Coconut has a macronutrient ratio of 4:16:80 and for black pepper, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Black Pepper | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 16% | 78% |
| Fat | 80% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and coconut has 76% less carbohydrates than black pepper - coconut has 15.2g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both coconut and black pepper are high in dietary fiber. Black pepper has 181% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Black pepper has 8.7 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 212% more protein than coconut - coconut has 3.3g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Coconut is high in saturated fat and black pepper has 95% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than black pepper - coconut has 3.3mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Black pepper has more Vitamin A than coconut - black pepper has 27ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and black pepper contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has 817 times more Vitamin K than coconut - coconut has 0.2ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Black pepper has more riboflavin, pantothenic acid and Vitamin B6. Both coconut and black pepper contain significant amounts of thiamin, niacin and folate.
| Coconut | Black Pepper | |
|---|---|---|
| Thiamin | 0.066 MG | 0.108 MG |
| Riboflavin | 0.02 MG | 0.18 MG |
| Niacin | 0.54 MG | 1.143 MG |
| Pantothenic acid | 0.3 MG | 1.399 MG |
| Vitamin B6 | 0.054 MG | 0.291 MG |
| Folate | 26 UG | 17 UG |
Minerals
calcium
Black pepper is an excellent source of calcium and it has 30 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Both coconut and black pepper are high in iron. Black pepper has 300% more iron than coconut - coconut has 2.4mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both coconut and black pepper are high in potassium. Black pepper has 273% more potassium than coconut - coconut has 356mg of potassium per 100 grams and black pepper has 1329mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both coconut and black pepper contain significant amounts of linoleic acid.
| Coconut | Black Pepper | |
|---|---|---|
| linoleic acid | 0.366 G | 0.694 G |
| Total | 0.366 G | 0.694 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Black Pepper (Spices, pepper, black) .
Coconut g
()
|
Daily Values (%) |
Black Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or black pepper contain more calories in 100 grams?Both coconut and black pepper are high in calories. Coconut has 40% more calories than black pepper - coconut has 354 calories in 100g and black pepper has 251 calories.
Does coconut or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and coconut has 80% fewer carbohydrates than black pepper - coconut has 15.2g of carbs for 100g and black pepper has 64g of carbohydrates.
Does coconut or black pepper contain more calcium?
Black pepper is a rich source of calcium and it has 30 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does coconut or black pepper contain more iron?
Both coconut and black pepper are high in iron. Black pepper has 300% more iron than coconut - coconut has 2.4mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does coconut or black pepper contain more potassium?
Both coconut and black pepper are high in potassium. Black pepper has 270% more potassium than coconut - coconut has 356mg of potassium in 100 grams and black pepper has 1329mg of potassium.