Which is healthier, Coconut Water or Mashed Potato?

Mashed Potato wins in 6 out of 10 nutritional categories. Coconut Water has 19 calories and 0.7g protein per 100g, while Mashed Potato has 113 calories and 2g protein.

How many calories are in Coconut Water vs Mashed Potato?

Coconut Water contains 19 calories per 100g, while Mashed Potato contains 113 calories per 100g.

Which has more protein, Coconut Water or Mashed Potato?

Mashed Potato has more protein with 2g per 100g compared to 0.7g.

Coconut Water vs Mashed Potato

Nutrition Comparison per 100g

Coconut Water 3

6 Mashed Potato

Beverages vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Coconut Water	Mashed Potato	Better
Calories	19kcal	113kcal	Coconut Water
Protein	0.7g	2g	Mashed Potato
Total Fat	0.2g	4.2g	Coconut Water
Carbohydrates	3.7g	16.8g	Mashed Potato
Fiber	1.1g	1.4g	Mashed Potato
Sugar	2.6g	1.3g	Mashed Potato
Vitamin C	2.4mg	6.5mg	Mashed Potato
Calcium	24mg	22mg	Coconut Water
Iron	0.3mg	0.3mg	Tie
Potassium	250mg	284mg	Mashed Potato

Macronutrient Breakdown

Coconut Water

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

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.