Coconut vs. Pork
Nutrition comparison of Coconut and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and pork:
- Both pork and coconut are high in calories, potassium and saturated fat.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, coconut contains more folate.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and coconut are high in calories. Coconut has 19% more calories than pork - pork has 297 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Coconut has a macronutrient ratio of 4:16:80 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Pork | |
|---|---|---|
| Protein | 4% | 36% |
| Carbohydrates | 16% | ~ |
| Fat | 80% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than pork - coconut has 9g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 671% more protein than coconut - pork has 25.7g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Both pork and coconut are high in saturated fat. Coconut has 285% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
cholesterol
Coconut has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has 371% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Pork and coconut contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than coconut - pork has 21iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Pork and coconut contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Coconut and pork contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, coconut contains more folate. Both coconut and pork contain significant amounts of pantothenic acid.
| Coconut | Pork | |
|---|---|---|
| Thiamin | 0.066 MG | 0.706 MG |
| Riboflavin | 0.02 MG | 0.22 MG |
| Niacin | 0.54 MG | 4.206 MG |
| Pantothenic acid | 0.3 MG | 0.52 MG |
| Vitamin B6 | 0.054 MG | 0.391 MG |
| Folate | 26 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork has 57% more calcium than coconut - pork has 22mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 88% more iron than pork - pork has 1.3mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both pork and coconut are high in potassium. Pork is very similar to coconut for potassium - pork has 362mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than coconut per 100 grams.
| Coconut | Pork | |
|---|---|---|
| linoleic acid | 0.366 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.366 G | 1.72 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.
Coconut g
()
|
Daily Values (%) |
Cooked Pork 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 pork or coconut contain more calories in 100 grams?Both pork and coconut are high in calories. Coconut has 20% more calories than pork - pork has 297 calories in 100g and coconut has 354 calories.
Is pork or coconut better for protein?
Pork is a fantastic source of protein and it has 670% more protein than coconut - pork has 25.7g of protein per 100 grams and coconut has 3.3g of protein.
Does pork or coconut contain more potassium?
Both pork and coconut are high in potassium. Pork is very similar to coconut for potassium - pork has 362mg of potassium in 100 grams and coconut has 356mg of potassium.