Egg vs. Coconut Oil
Nutrition comparison of Egg and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and coconut oil:
- Both egg and coconut oil are high in calories.
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than coconut oil.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and coconut oil are high in calories. Coconut oil has 524% more calories than egg - egg has 143 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in fat and similar to coconut oil for carbs. Egg has a macronutrient ratio of 36:2:62 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Coconut Oil | |
|---|---|---|
| Protein | 36% | ~ |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and coconut oil are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Egg and coconut oil contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Egg is an excellent source of protein and it has more protein than coconut oil - egg has 12.6g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and egg has 96% less saturated fat than coconut oil - egg has 3.1g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both egg and coconut oil are low in trans fat - egg has 0.04g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.
cholesterol
Egg is high in cholesterol and coconut oil has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than coconut oil - egg has 160ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than coconut oil - egg has 82iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Egg and coconut oil contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Egg and coconut oil contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | Coconut Oil | |
|---|---|---|
| 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 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 55 times more calcium than coconut oil - egg has 56mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Egg has signficantly more iron than coconut oil - egg has 1.8mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Egg has more potassium than coconut oil - egg has 138mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than coconut oil per 100 grams.
| Egg | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.019 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, both egg and coconut oil contain significant amounts of linoleic acid.
| Egg | Coconut Oil | |
|---|---|---|
| other omega 6 | 0.003 G | 0.076 G |
| linoleic acid | 1.555 G | 1.683 G |
| Total | 1.558 G | 1.759 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.
Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Coconut Oil (Oil, coconut) .
Egg g
()
|
Daily Values (%) |
Coconut Oil 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 oil contain more calories in 100 grams?Both egg and coconut oil are high in calories. Coconut oil has 520% more calories than egg - egg has 143 calories in 100g and coconut oil has 892 calories.
Is egg or coconut oil better for protein?
Egg is a fantastic source of protein and it has more protein than coconut oil - egg has 12.6g of protein per 100 grams and coconut oil does not contain significant amounts.