Which is healthier, Coconut or Mashed Potato?

Mashed Potato wins in 6 out of 10 nutritional categories. Coconut has 354 calories and 3.3g protein per 100g, while Mashed Potato has 113 calories and 2g protein.

How many calories are in Coconut vs Mashed Potato?

Coconut contains 354 calories per 100g, while Mashed Potato contains 113 calories per 100g.

Which has more protein, Coconut or Mashed Potato?

Coconut has more protein with 3.3g per 100g compared to 2g.

Coconut vs Mashed Potato

Nutrition Comparison per 100g

Coconut 4

6 Mashed Potato

Fruits vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Coconut	Mashed Potato	Better
Calories	354kcal	113kcal	Mashed Potato
Protein	3.3g	2g	Coconut
Total Fat	33.5g	4.2g	Mashed Potato
Carbohydrates	15.2g	16.8g	Mashed Potato
Fiber	9g	1.4g	Coconut
Sugar	6.2g	1.3g	Mashed Potato
Vitamin C	3.3mg	6.5mg	Mashed Potato
Calcium	14mg	22mg	Mashed Potato
Iron	2.4mg	0.3mg	Coconut
Potassium	356mg	284mg	Coconut

Macronutrient Breakdown

Coconut

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

Mashed Potato

Protein: 2g Fat: 4.2g Carbs: 16.8g

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.