Coconut vs. Chicken

Nutrition comparison of Coconut and Cooked Chicken


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 (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut and chicken:

  • Both coconut and chicken are high in calories and potassium.
  • Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate.
  • Chicken is an excellent source of protein.
  • Coconut has signficantly less cholesterol than chicken.
  • Coconut is a great source of iron.
  • Coconut is an excellent source of dietary fiber.
Detailed nutritional comparison of coconut and chicken is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Coconut src
Image of Chicken src

Calories and Carbs

calories

Both coconut and chicken are high in calories. Coconut has 87% more calories than chicken - coconut has 354 calories per 100 grams and chicken has 189 calories.

For macronutrient ratios, coconut is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken per calorie. Coconut has a macronutrient ratio of 4:16:80 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Chicken
Protein 4% 49%
Carbohydrates 16% ~
Fat 80% 51%
Alcohol ~ ~

carbohydrates

Chicken has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and chicken does not contain significant amounts.

dietary fiber

Coconut is an excellent source of dietary fiber and it has more dietary fiber than chicken - coconut has 9g of dietary fiber per 100 grams and chicken does not contain significant amounts.

sugar

Chicken has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and chicken does not contain significant amounts.

Protein

protein

Chicken is an excellent source of protein and it has 599% more protein than coconut - coconut has 3.3g of protein per 100 grams and chicken has 23.3g of protein.

Fat

saturated fat

Coconut is high in saturated fat and chicken has 90% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.

trans fat

Both chicken and coconut are low in trans fat - chicken has 0.09g of trans fat per 100 grams and coconut does not contain significant amounts.

cholesterol

Coconut has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and coconut does not contain significant amounts.

Vitamins

Vitamin C

Coconut has more Vitamin C than chicken - coconut has 3.3mg of Vitamin C per 100 grams and chicken does not contain significant amounts.

Vitamin E

Coconut and chicken contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.

Vitamin K

Coconut and chicken contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.

The B Vitamins

Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate. Both coconut and chicken contain significant amounts of thiamin.

Coconut Chicken
Thiamin 0.066 MG 0.121 MG
Riboflavin 0.02 MG 0.302 MG
Niacin 0.54 MG 7.107 MG
Pantothenic acid 0.3 MG 1.327 MG
Vitamin B6 0.054 MG 0.538 MG
Folate 26 UG 2 UG
Vitamin B12 ~ 0.51 UG

Minerals

calcium

Coconut and chicken contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and chicken has 8mg of calcium.

iron

Coconut is a great source of iron and it has 161% more iron than chicken - coconut has 2.4mg of iron per 100 grams and chicken has 0.93mg of iron.

potassium

Both coconut and chicken are high in potassium. Chicken has 90% more potassium than coconut - coconut has 356mg of potassium per 100 grams and chicken has 677mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, chicken has more linoleic acid than coconut per 100 grams.

Coconut Chicken
linoleic acid 0.366 G 1.818 G
other omega 6 ~ 0.02 G
Total 0.366 G 1.838 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Coconut or Chicken .

Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .

Coconut g

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G Water G
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FAQ

Does coconut or chicken contain more calories in 100 grams?
Both coconut and chicken are high in calories. Coconut has 90% more calories than chicken - coconut has 354 calories in 100g and chicken has 189 calories.

Is coconut or chicken better for protein?
Chicken is a fantastic source of protein and it has 600% more protein than coconut - coconut has 3.3g of protein per 100 grams and chicken has 23.3g of protein.

Does coconut or chicken contain more potassium?
Both coconut and chicken are high in potassium. Chicken has 90% more potassium than coconut - coconut has 356mg of potassium in 100 grams and chicken has 677mg of potassium.

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