Which is healthier, Coconut or Kale?

Kale wins in 7 out of 10 nutritional categories. Coconut has 354 calories and 3.3g protein per 100g, while Kale has 49 calories and 4.3g protein.

How many calories are in Coconut vs Kale?

Coconut contains 354 calories per 100g, while Kale contains 49 calories per 100g.

Which has more protein, Coconut or Kale?

Kale has more protein with 4.3g per 100g compared to 3.3g.

Coconut vs Kale

Nutrition Comparison per 100g

Coconut 3

7 Kale

Fruits vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Coconut	Kale	Better
Calories	354kcal	49kcal	Kale
Protein	3.3g	4.3g	Kale
Total Fat	33.5g	0.9g	Kale
Carbohydrates	15.2g	8.8g	Coconut
Fiber	9g	3.6g	Coconut
Sugar	6.2g	2.3g	Kale
Vitamin C	3.3mg	120mg	Kale
Calcium	14mg	150mg	Kale
Iron	2.4mg	1.5mg	Coconut
Potassium	356mg	491mg	Kale

Macronutrient Breakdown

Coconut

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

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

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 Kale — Key Takeaway

Kale has 305 fewer calories per 100g than Coconut, making it the lighter option. Coconut is the better source of fiber at 9g per 100g. Kale provides 120mg of vitamin C.

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