Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
chicken quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and chicken quarter:
Both coconut and chicken quarter are high in calories. Coconut has 65% more calories than chicken quarter - coconut has 354 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, coconut is much lighter in protein, heavier in carbs and heavier in fat compared to chicken quarter per calorie. Coconut has a macronutrient ratio of 4:16:80 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Chicken Quarter | |
|---|---|---|
| Protein | 4% | 31% |
| Carbohydrates | 16% | ~ |
| Fat | 80% | 69% |
| Alcohol | ~ | ~ |
Chicken quarter has 88.5 times less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
Coconut is an excellent source of dietary fiber and it has more dietary fiber than chicken quarter - coconut has 9g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.
Chicken quarter has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and chicken quarter does not contain significant amounts.
Chicken quarter is an excellent source of protein and it has 392% more protein than coconut - coconut has 3.3g of protein per 100 grams and chicken quarter has 16.4g of protein.
Coconut is high in saturated fat and chicken quarter has 85% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both chicken quarter and coconut are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and coconut does not contain significant amounts.
Coconut has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Coconut has 15 times more Vitamin C than chicken quarter - coconut has 3.3mg of Vitamin C per 100 grams and chicken quarter has 0.2mg of Vitamin C.
Chicken quarter has more Vitamin A than coconut - chicken quarter has 28ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Chicken quarter and coconut contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Coconut and chicken quarter contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.
Coconut and chicken quarter contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and chicken quarter has 2.3ug of Vitamin K.
Chicken quarter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, coconut contains more folate. Both coconut and chicken quarter contain significant amounts of thiamin.
| Coconut | Chicken Quarter | |
|---|---|---|
| Thiamin | 0.066 MG | 0.073 MG |
| Riboflavin | 0.02 MG | 0.141 MG |
| Niacin | 0.54 MG | 4.733 MG |
| Pantothenic acid | 0.3 MG | 0.994 MG |
| Vitamin B6 | 0.054 MG | 0.318 MG |
| Folate | 26 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Coconut and chicken quarter contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Coconut is a great source of iron and it has 252% more iron than chicken quarter - coconut has 2.4mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Both coconut and chicken quarter are high in potassium. Coconut has 75% more potassium than chicken quarter - coconut has 356mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
Comparing omega-6 fatty acids, chicken quarter has more linoleic acid than coconut per 100 grams.
| Coconut | Chicken Quarter | |
|---|---|---|
| linoleic acid | 0.366 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.366 G | 3.003 G |
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 Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
Coconut g
()
|
Daily Values (%) |
Chicken Quarter g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 | |||