Egg Yolk vs. Coconut Oil
Nutrition comparison of Egg Yolk 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 yolk
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and coconut oil:
- Both coconut oil and egg yolk are high in calories and saturated fat.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg yolk is a great source of iron.
- 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 Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and egg yolk are high in calories. Coconut oil has 177% more calories than egg yolk - coconut oil has 892 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, heavier in carbs and much lighter in fat compared to coconut oil per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Coconut Oil | |
|---|---|---|
| Protein | 20% | ~ |
| Carbohydrates | 5% | ~ |
| Fat | 76% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and coconut oil are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Egg yolk and coconut oil contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Egg yolk is an excellent source of protein and it has more protein than coconut oil - egg yolk has 15.9g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both coconut oil and egg yolk are high in saturated fat. Coconut oil has 764% more saturated fat than egg yolk - coconut oil has 82.5g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both coconut oil and egg yolk are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and coconut oil has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than coconut oil - egg yolk has 381ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than coconut oil - egg yolk has 218iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Egg yolk has 22 times more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Coconut oil and egg yolk contain similar amounts of Vitamin K - coconut oil has 0.6ug 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.
| Egg Yolk | Coconut Oil | |
|---|---|---|
| Thiamin | 0.176 MG | ~ |
| Riboflavin | 0.528 MG | ~ |
| Niacin | 0.024 MG | ~ |
| Pantothenic acid | 2.99 MG | ~ |
| Vitamin B6 | 0.35 MG | ~ |
| Folate | 146 UG | ~ |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 128 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 53 times more iron than coconut oil - coconut oil has 0.05mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Egg yolk has more potassium than coconut oil - egg yolk has 109mg 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 yolk has more alpha linoleic acid (ALA), DHA and EPA than coconut oil per 100 grams.
| Egg Yolk | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.019 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than coconut oil per 100 grams.
| Egg Yolk | Coconut Oil | |
|---|---|---|
| other omega 6 | 0.032 G | 0.076 G |
| linoleic acid | 3.538 G | 1.683 G |
| Total | 3.57 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 Yolk (Egg, yolk, raw, fresh) and Coconut Oil (Oil, coconut) .
Egg Yolk 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 coconut oil or egg yolk contain more calories in 100 grams?Both coconut oil and egg yolk are high in calories. Coconut oil has 180% more calories than egg yolk - coconut oil has 892 calories in 100g and egg yolk has 322 calories.
Does coconut oil or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 128 times more calcium than coconut oil - coconut oil has 1mg of calcium in 100 grams and egg yolk has 129mg of calcium.