Raw Beef vs. Coconut
Nutrition comparison of Raw Beef and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and coconut:
- Both raw beef and coconut are high in calories, potassium and saturated fat.
- Coconut has signficantly less trans fat than raw beef.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Raw beef has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, coconut contains more folate.
- Raw beef is an excellent source of protein.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and coconut are high in calories. Coconut has a little more calories (7%) than raw beef by weight - raw beef has 332 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, raw beef is heavier in protein, lighter in carbs and similar to coconut for fat. Raw beef has a macronutrient ratio of 18:0:82 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Coconut | |
|---|---|---|
| Protein | 18% | 4% |
| Carbohydrates | ~ | 16% |
| Fat | 82% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than raw beef - coconut has 9g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 331% more protein than coconut - raw beef has 14.4g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Both raw beef and coconut are high in saturated fat. Coconut has 153% more saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
trans fat
Coconut has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and coconut does not contain significant amounts.
cholesterol
Coconut has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than raw beef - coconut has 3.3mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and coconut contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Raw beef and coconut contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Raw beef and coconut contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Raw beef and coconut contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Raw beef has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, coconut contains more folate. Both raw beef and coconut contain significant amounts of thiamin and pantothenic acid.
| Raw Beef | Coconut | |
|---|---|---|
| Thiamin | 0.044 MG | 0.066 MG |
| Riboflavin | 0.151 MG | 0.02 MG |
| Niacin | 3.382 MG | 0.54 MG |
| Pantothenic acid | 0.395 MG | 0.3 MG |
| Vitamin B6 | 0.278 MG | 0.054 MG |
| Folate | 9 UG | 26 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Raw beef has 71% more calcium than coconut - raw beef has 24mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 48% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both raw beef and coconut are high in potassium. Coconut has 63% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both raw beef and coconut contain significant amounts of linoleic acid.
| Raw Beef | Coconut | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.366 G |
| Total | 0.596 G | 0.366 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.
Raw Beef g
()
|
Daily Values (%) |
Coconut 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 raw beef or coconut contain more calories in 100 grams?Both raw beef and coconut are high in calories. Coconut has a little more calories ( 10%) than raw beef by weight - raw beef has 332 calories in 100g and coconut has 354 calories.
Does raw beef or coconut contain more potassium?
Both raw beef and coconut are high in potassium. Coconut has 60% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and coconut has 356mg of potassium.