Apple vs. Coconut
Nutrition comparison of Apple and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and coconut:
- Both coconut and apple are high in dietary fiber.
- Coconut has more thiamin, niacin, pantothenic acid and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and apple has 85% less calories than coconut - coconut has 354 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much heavier in carbs, much lighter in fat and similar to coconut for protein. Apple has a macronutrient ratio of 2:96:3 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Coconut | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 96% | 16% |
| Fat | 3% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and apple contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both coconut and apple are high in dietary fiber. Coconut has 275% more dietary fiber than apple - coconut has 9g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Coconut has 40% less sugar than apple - coconut has 6.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Coconut has 11 times more protein than apple - coconut has 3.3g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Coconut is high in saturated fat and apple has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Coconut and apple contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and coconut contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and apple contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Coconut and apple contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin, pantothenic acid and folate. Both apple and coconut contain significant amounts of riboflavin and Vitamin B6.
| Apple | Coconut | |
|---|---|---|
| Thiamin | 0.017 MG | 0.066 MG |
| Riboflavin | 0.026 MG | 0.02 MG |
| Niacin | 0.091 MG | 0.54 MG |
| Pantothenic acid | 0.061 MG | 0.3 MG |
| Vitamin B6 | 0.041 MG | 0.054 MG |
| Folate | 3 UG | 26 UG |
Minerals
calcium
Coconut and apple contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Coconut is a great source of iron and it has 19 times more iron than apple - coconut has 2.4mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Coconut is an excellent source of potassium and it has 233% more potassium than apple - coconut has 356mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than apple per 100 grams.
| Apple | Coconut | |
|---|---|---|
| linoleic acid | 0.043 G | 0.366 G |
| Total | 0.043 G | 0.366 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.
Apple g
()
|
Daily Values (%) |
Coconut 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 apple contain more calories in 100 grams?Coconut is high in calories and apple has 90% less calories than coconut - coconut has 354 calories in 100g and apple has 52 calories.
Does coconut or apple have more carbohydrates?
By weight, coconut and apple contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does coconut or apple contain more potassium?
Coconut is a rich source of potassium and it has 230% more potassium than apple - coconut has 356mg of potassium in 100 grams and apple has 107mg of potassium.