Which is healthier, Coconut or Ham?

Coconut wins in 6 out of 10 nutritional categories. Coconut has 354 calories and 3.3g protein per 100g, while Ham has 145 calories and 21g protein.

How many calories are in Coconut vs Ham?

Coconut contains 354 calories per 100g, while Ham contains 145 calories per 100g.

Which has more protein, Coconut or Ham?

Ham has more protein with 21g per 100g compared to 3.3g.

Coconut vs Ham

Nutrition Comparison per 100g

Coconut 6

4 Ham

Fruits vs Meat

Side-by-Side Nutrition Facts

Nutrient	Coconut	Ham	Better
Calories	354kcal	145kcal	Ham
Protein	3.3g	21g	Ham
Total Fat	33.5g	5.5g	Ham
Carbohydrates	15.2g	1.5g	Coconut
Fiber	9g	0g	Coconut
Sugar	6.2g	0g	Ham
Vitamin C	3.3mg	0mg	Coconut
Calcium	14mg	7mg	Coconut
Iron	2.4mg	0.7mg	Coconut
Potassium	356mg	287mg	Coconut

Macronutrient Breakdown

Coconut

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

Ham

Protein: 21g Fat: 5.5g Carbs: 1.5g

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 Ham — Key Takeaway

Ham has 209 fewer calories per 100g than Coconut, making it the lighter option. For protein, Ham leads with 21g per 100g. Coconut is the better source of fiber at 9g per 100g.

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