Which is healthier, Coconut or Date?

Neither is clearly better — they have different strengths. Coconut has 354 calories and 3.3g protein per 100g, while Date has 277 calories and 1.8g protein.

How many calories are in Coconut vs Date?

Coconut contains 354 calories per 100g, while Date contains 277 calories per 100g.

Which has more protein, Coconut or Date?

Coconut has more protein with 3.3g per 100g compared to 1.8g.

Coconut vs Date

Nutrition Comparison per 100g

Coconut 5

5 Date

Fruits vs Fruits

Side-by-Side Nutrition Facts

Nutrient	Coconut	Date	Better
Calories	354kcal	277kcal	Date
Protein	3.3g	1.8g	Coconut
Total Fat	33.5g	0.2g	Date
Carbohydrates	15.2g	75g	Date
Fiber	9g	6.7g	Coconut
Sugar	6.2g	66.5g	Coconut
Vitamin C	3.3mg	0mg	Coconut
Calcium	14mg	64mg	Date
Iron	2.4mg	0.9mg	Coconut
Potassium	356mg	696mg	Date

Macronutrient Breakdown

Coconut

Protein: 3.3g Fat: 33.5g Carbs: 15.2g

Date

Protein: 1.8g Fat: 0.2g Carbs: 75g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Coconut vs Date — Key Takeaway

Date has 77 fewer calories per 100g than Coconut, making it the lighter option. Coconut is the better source of fiber at 9g per 100g.

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