Which is healthier, Coconut Water or Kale?

Kale wins in 8 out of 10 nutritional categories. Coconut Water has 19 calories and 0.7g protein per 100g, while Kale has 49 calories and 4.3g protein.

How many calories are in Coconut Water vs Kale?

Coconut Water contains 19 calories per 100g, while Kale contains 49 calories per 100g.

Which has more protein, Coconut Water or Kale?

Kale has more protein with 4.3g per 100g compared to 0.7g.

Coconut Water vs Kale

Nutrition Comparison per 100g

Coconut Water 2

8 Kale

Beverages vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Coconut Water	Kale	Better
Calories	19kcal	49kcal	Coconut Water
Protein	0.7g	4.3g	Kale
Total Fat	0.2g	0.9g	Coconut Water
Carbohydrates	3.7g	8.8g	Kale
Fiber	1.1g	3.6g	Kale
Sugar	2.6g	2.3g	Kale
Vitamin C	2.4mg	120mg	Kale
Calcium	24mg	150mg	Kale
Iron	0.3mg	1.5mg	Kale
Potassium	250mg	491mg	Kale

Macronutrient Breakdown

Coconut Water

Protein: 0.7g Fat: 0.2g Carbs: 3.7g

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.