Coconut Milk vs. Egg
Nutrition comparison of Coconut Milk and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and egg:
- Both egg and coconut milk are high in calcium.
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Egg has signficantly more iron than coconut milk.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and coconut milk has 78% less calories than egg - egg has 143 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in protein, much heavier in carbs and similar to egg for fat. Coconut milk has a macronutrient ratio of 3:37:60 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Egg | |
|---|---|---|
| Protein | 3% | 36% |
| Carbohydrates | 37% | 2% |
| Fat | 60% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and coconut milk are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in egg and coconut milk are both made of 100% sugar.
sugar
Egg and coconut milk contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 58 times more protein than coconut milk - egg has 12.6g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Coconut milk has 33% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Both egg and coconut milk are low in trans fat - egg has 0.04g of trans fat per 100 grams and coconut milk does not contain significant amounts.
cholesterol
Egg is high in cholesterol and coconut milk has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 154% more Vitamin A than coconut milk - egg has 160ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 95% more Vitamin D than coconut milk - egg has 82iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Egg has more Vitamin E than coconut milk - egg has 1.1mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Egg and coconut milk contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut milk and egg contain significant amounts of Vitamin B12.
| Coconut Milk | Egg | |
|---|---|---|
| Thiamin | ~ | 0.04 MG |
| Riboflavin | ~ | 0.457 MG |
| Niacin | ~ | 0.075 MG |
| Pantothenic acid | ~ | 1.533 MG |
| Vitamin B6 | ~ | 0.17 MG |
| Folate | ~ | 47 UG |
| Vitamin B12 | 1.25 UG | 0.89 UG |
Minerals
calcium
Both egg and coconut milk are high in calcium. Coconut milk has 236% more calcium than egg - egg has 56mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Egg has signficantly more iron than coconut milk - egg has 1.8mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Egg has 626% more potassium than coconut milk - egg has 138mg of potassium per 100 grams and coconut milk has 19mg of potassium.
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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Egg (Egg, whole, raw, fresh) .
Coconut Milk g
()
|
Daily Values (%) |
Egg 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 egg or coconut milk contain more calories in 100 grams?Egg is high in calories and coconut milk has 80% less calories than egg - egg has 143 calories in 100g and coconut milk has 31 calories.
Is egg or coconut milk better for protein?
Egg is a fantastic source of protein and it has 58 times more protein than coconut milk - egg has 12.6g of protein per 100 grams and coconut milk has 0.21g of protein.
Does egg or coconut milk have more carbohydrates?
By weight, both egg and coconut milk are low in carbohydrates - egg has 0.72g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in egg and coconut milk are both made of 100% sugar.
Does egg or coconut milk contain more calcium?
Both egg and coconut milk are high in calcium. Coconut milk has 240% more calcium than egg - egg has 56mg of calcium in 100 grams and coconut milk has 188mg of calcium.