Coconut vs. Shallot
Nutrition comparison of Coconut and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and shallot:
- Both coconut and shallot are high in dietary fiber and potassium.
- Coconut has more niacin, however, shallot contains more Vitamin B6.
- Coconut is a great source of iron.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and shallot has 80% less calories than coconut - coconut has 354 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to shallot per calorie. Coconut has a macronutrient ratio of 4:16:80 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Shallot | |
|---|---|---|
| Protein | 4% | 15% |
| Carbohydrates | 16% | 85% |
| Fat | 80% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and shallot contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Both coconut and shallot are high in dietary fiber. Coconut has 181% more dietary fiber than shallot - coconut has 9g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Coconut and shallot contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Coconut and shallot contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Coconut is high in saturated fat and shallot has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and shallot has 0.02g of saturated fat.
Vitamins
Vitamin C
Shallot has 142% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and shallot has 8mg of Vitamin C.
Vitamin A
Shallot and coconut contain similar amounts of Vitamin A - shallot has 1.2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and shallot contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and shallot has 0.04mg of Vitamin E.
Vitamin K
Coconut and shallot contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Coconut has more niacin, however, shallot contains more Vitamin B6. Both coconut and shallot contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Coconut | Shallot | |
|---|---|---|
| Thiamin | 0.066 MG | 0.06 MG |
| Riboflavin | 0.02 MG | 0.02 MG |
| Niacin | 0.54 MG | 0.2 MG |
| Pantothenic acid | 0.3 MG | 0.29 MG |
| Vitamin B6 | 0.054 MG | 0.345 MG |
| Folate | 26 UG | 34 UG |
Minerals
calcium
Shallot has 164% more calcium than coconut - coconut has 14mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Coconut is a great source of iron and it has 103% more iron than shallot - coconut has 2.4mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Both coconut and shallot are high in potassium. Coconut has a little more potassium (7%) than shallot by weight - coconut has 356mg of potassium per 100 grams and shallot has 334mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than shallot per 100 grams.
| Coconut | Shallot | |
|---|---|---|
| linoleic acid | 0.366 G | 0.037 G |
| Total | 0.366 G | 0.037 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.
Coconut g
()
|
Daily Values (%) |
Shallot 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 or shallot contain more calories in 100 grams?Coconut is high in calories and shallot has 80% less calories than coconut - coconut has 354 calories in 100g and shallot has 72 calories.
Does coconut or shallot have more carbohydrates?
By weight, coconut and shallot contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does coconut or shallot contain more potassium?
Both coconut and shallot are high in potassium. Coconut has a little more potassium ( 10%) than shallot by weight - coconut has 356mg of potassium in 100 grams and shallot has 334mg of potassium.