Coconut vs. Chicken Breast
Nutrition comparison of Coconut and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and chicken breast:
- Both coconut and chicken breast are high in calories and potassium.
- Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate.
- Chicken breast is an excellent source of protein.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and chicken breast are high in calories. Coconut has 115% more calories than chicken breast - coconut has 354 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, coconut is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Coconut has a macronutrient ratio of 4:16:80 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Chicken Breast | |
|---|---|---|
| Protein | 4% | 79% |
| Carbohydrates | 16% | ~ |
| Fat | 80% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - coconut has 9g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 832% more protein than coconut - coconut has 3.3g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Coconut is high in saturated fat and chicken breast has 97% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Coconut has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than chicken breast - coconut has 3.3mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than coconut - chicken breast has 6ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than coconut - chicken breast has 5iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and chicken breast contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Coconut and chicken breast contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate. Both coconut and chicken breast contain significant amounts of thiamin.
| Coconut | Chicken Breast | |
|---|---|---|
| Thiamin | 0.066 MG | 0.07 MG |
| Riboflavin | 0.02 MG | 0.114 MG |
| Niacin | 0.54 MG | 13.712 MG |
| Pantothenic acid | 0.3 MG | 0.965 MG |
| Vitamin B6 | 0.054 MG | 0.6 MG |
| Folate | 26 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Coconut and chicken breast contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Coconut is a great source of iron and it has 134% more iron than chicken breast - coconut has 2.4mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both coconut and chicken breast are high in potassium. Coconut has 39% more potassium than chicken breast - coconut has 356mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both coconut and chicken breast contain significant amounts of linoleic acid.
| Coconut | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.366 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.366 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Coconut g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 chicken breast contain more calories in 100 grams?Both coconut and chicken breast are high in calories. Coconut has 120% more calories than chicken breast - coconut has 354 calories in 100g and chicken breast has 165 calories.
Is coconut or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 830% more protein than coconut - coconut has 3.3g of protein per 100 grams and chicken breast has 31g of protein.
Does coconut or chicken breast contain more potassium?
Both coconut and chicken breast are high in potassium. Coconut has 40% more potassium than chicken breast - coconut has 356mg of potassium in 100 grams and chicken breast has 256mg of potassium.