Coconut vs. Carrots
Nutrition comparison of Coconut and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and carrots:
- Both coconut and carrots are high in dietary fiber and potassium.
- Carrot has more riboflavin and Vitamin B6.
- Carrot is an excellent source of Vitamin A.
- Coconut is a great source of iron.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and carrot has 88% less calories than coconut - coconut has 354 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to carrots per calorie. Coconut has a macronutrient ratio of 4:16:80 and for carrots, 9:88:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Carrots | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 16% | 88% |
| Fat | 80% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and carrots contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Both coconut and carrots are high in dietary fiber. Coconut has 221% more dietary fiber than carrot - coconut has 9g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Coconut and carrots contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Coconut has 258% more protein than carrot - coconut has 3.3g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Coconut is high in saturated fat and carrot has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has 79% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than coconut - carrot has 835ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and carrots contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Coconut and carrots contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more riboflavin and Vitamin B6. Both coconut and carrots contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Coconut | Carrots | |
|---|---|---|
| Thiamin | 0.066 MG | 0.066 MG |
| Riboflavin | 0.02 MG | 0.058 MG |
| Niacin | 0.54 MG | 0.983 MG |
| Pantothenic acid | 0.3 MG | 0.273 MG |
| Vitamin B6 | 0.054 MG | 0.138 MG |
| Folate | 26 UG | 19 UG |
Minerals
calcium
Carrot has 136% more calcium than coconut - coconut has 14mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Coconut is a great source of iron and it has 710% more iron than carrot - coconut has 2.4mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both coconut and carrots are high in potassium. Coconut has 11% more potassium than carrot - coconut has 356mg of potassium per 100 grams and carrot has 320mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than carrot per 100 grams.
| Coconut | Carrots | |
|---|---|---|
| linoleic acid | 0.366 G | 0.1 G |
| Total | 0.366 G | 0.1 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.
Coconut g
()
|
Daily Values (%) |
Carrots g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or carrots contain more calories in 100 grams?Coconut is high in calories and carrot has 90% less calories than coconut - coconut has 354 calories in 100g and carrot has 41 calories.
Does coconut or carrots have more carbohydrates?
By weight, coconut and carrots contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does coconut or carrots contain more potassium?
Both coconut and carrots are high in potassium. Coconut has 10% more potassium than carrot - coconut has 356mg of potassium in 100 grams and carrot has 320mg of potassium.