Egg Yolk vs. Coconut
Nutrition comparison of Egg Yolk and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and coconut:
- Both coconut and egg yolk are high in calories, iron and saturated fat.
- Coconut is an excellent source of dietary fiber and potassium.
- Egg yolk has 10.1 times less sugar than coconut.
- Egg yolk has 3.2 times less carbohydrates than coconut.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, coconut contains more niacin.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and egg yolk are high in calories. Coconut has a little more calories (10%) than egg yolk by weight - coconut has 354 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in carbs and lighter in fat compared to coconut per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Coconut | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 5% | 16% |
| Fat | 75% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 3.2 times less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - coconut has 9g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 10.1 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 376% more protein than coconut - coconut has 3.3g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both coconut and egg yolk are high in saturated fat. Coconut has 211% more saturated fat than egg yolk - coconut has 29.7g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and coconut has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than egg yolk - coconut has 3.3mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than coconut - egg yolk has 381ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than coconut - egg yolk has 218iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Egg yolk has 975% more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Coconut and egg yolk contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, coconut contains more niacin.
| Egg Yolk | Coconut | |
|---|---|---|
| Thiamin | 0.176 MG | 0.066 MG |
| Riboflavin | 0.528 MG | 0.02 MG |
| Niacin | 0.024 MG | 0.54 MG |
| Pantothenic acid | 2.99 MG | 0.3 MG |
| Vitamin B6 | 0.35 MG | 0.054 MG |
| Folate | 146 UG | 26 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 821% more calcium than coconut - coconut has 14mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both coconut and egg yolk are high in iron. Coconut is very similar to coconut for iron - coconut has 2.4mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Coconut is an excellent source of potassium and it has 227% more potassium than egg yolk - coconut has 356mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than coconut per 100 grams.
| Egg Yolk | Coconut | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.366 G |
| Total | 3.976 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.
Egg Yolk 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 egg yolk contain more calories in 100 grams?Both coconut and egg yolk are high in calories. Coconut has a little more calories ( 10%) than egg yolk by weight - coconut has 354 calories in 100g and egg yolk has 322 calories.
Does coconut or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 820% more calcium than coconut - coconut has 14mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does coconut or egg yolk contain more iron?
Both coconut and egg yolk are high in iron. Coconut is very similar to coconut for iron - coconut has 2.4mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does coconut or egg yolk contain more potassium?
Coconut is a rich source of potassium and it has 230% more potassium than egg yolk - coconut has 356mg of potassium in 100 grams and egg yolk has 109mg of potassium.