Coconut Water vs. Egg
Nutrition comparison of Coconut Water and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and egg:
- Coconut water has signficantly more Vitamin C than egg.
- Egg has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than coconut water.
- 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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) 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 water has 87% less calories than egg - egg has 143 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Egg | |
|---|---|---|
| Protein | 5% | 36% |
| Carbohydrates | 95% | 2% |
| Fat | ~ | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and coconut water are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in egg and coconut water are both made of 100% sugar.
sugar
Egg and coconut water contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 56 times more protein than coconut water - egg has 12.6g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and coconut water does not contain significant amounts.
trans fat
Both egg and coconut water are low in trans fat - egg has 0.04g of trans fat per 100 grams and coconut water does not contain significant amounts.
cholesterol
Egg is high in cholesterol and coconut water has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than egg - coconut water has 9.9mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than coconut water - egg has 160ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than coconut water - egg has 82iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than coconut water - egg has 1.1mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Egg and coconut water contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Egg has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both coconut water and egg contain significant amounts of thiamin.
| Coconut Water | Egg | |
|---|---|---|
| Thiamin | 0.03 MG | 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 700% more calcium than coconut water - egg has 56mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Egg has signficantly more iron than coconut water - egg has 1.8mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Egg and coconut water contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and coconut water has 165mg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Egg (Egg, whole, raw, fresh) .
Coconut Water 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 water contain more calories in 100 grams?Egg is high in calories and coconut water has 90% less calories than egg - egg has 143 calories in 100g and coconut water has 18 calories.
Is egg or coconut water better for protein?
Egg is a fantastic source of protein and it has 56 times more protein than coconut water - egg has 12.6g of protein per 100 grams and coconut water has 0.22g of protein.
Does egg or coconut water have more carbohydrates?
By weight, both egg and coconut water are low in carbohydrates - egg has 0.72g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in egg and coconut water are both made of 100% sugar.