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.
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.
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 .
Coconut g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
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% |
|
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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 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.