Egg vs. Coconut Cream
Nutrition comparison of Egg and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and coconut cream:
- Both coconut cream and egg are high in calories.
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut cream contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut cream and egg are high in calories. Coconut cream has 131% more calories than egg - coconut cream has 330 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and much lighter in fat compared to coconut cream per calorie. Egg has a macronutrient ratio of 36:2:62 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Coconut Cream | |
|---|---|---|
| Protein | 36% | 4% |
| Carbohydrates | 2% | 8% |
| Fat | 62% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and egg contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than egg - coconut cream has 2.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and coconut cream contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Egg is an excellent source of protein and it has 246% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and egg has 90% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and coconut cream are low in trans fat - egg has 0.04g of trans fat per 100 grams and coconut cream does not contain significant amounts.
cholesterol
Egg is high in cholesterol and coconut cream has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than egg - coconut cream has 2.8mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than coconut cream - egg has 160ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than coconut cream - egg has 82iu of Vitamin D per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than coconut cream - egg has 1.1mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Egg and coconut cream contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut cream contains more niacin. Both egg and coconut cream contain significant amounts of thiamin and folate.
| Egg | Coconut Cream | |
|---|---|---|
| Thiamin | 0.04 MG | 0.03 MG |
| Riboflavin | 0.457 MG | ~ |
| Niacin | 0.075 MG | 0.89 MG |
| Pantothenic acid | 1.533 MG | 0.261 MG |
| Vitamin B6 | 0.17 MG | 0.047 MG |
| Folate | 47 UG | 23 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 409% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Coconut cream is a great source of iron and it has 30% more iron than egg - coconut cream has 2.3mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 136% more potassium than egg - coconut cream has 325mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than coconut cream per 100 grams.
| Egg | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.379 G |
| Total | 1.577 G | 0.379 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: Egg (Egg, whole, raw, fresh) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Egg g
()
|
Daily Values (%) |
Coconut Cream 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 cream or egg contain more calories in 100 grams?Both coconut cream and egg are high in calories. Coconut cream has 130% more calories than egg - coconut cream has 330 calories in 100g and egg has 143 calories.
Is coconut cream or egg better for protein?
Egg is a fantastic source of protein and it has 250% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and egg has 12.6g of protein.
Does coconut cream or egg contain more potassium?
Coconut cream is a rich source of potassium and it has 140% more potassium than egg - coconut cream has 325mg of potassium in 100 grams and egg has 138mg of potassium.