Nuts Coconut Meat (Raw)vsGreek Yogurt (Nonfat, Plain)
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Greek Yogurt (Nonfat, Plain) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Coconut Meat (Raw) vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 85% fewer calories.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat.
Greek Yogurt (Nonfat, Plain) provides 112mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.
Nuts Coconut Meat (Raw) has 2.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
Greek Yogurt (Nonfat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Coconut Meat | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 54kcal3% | +300kcal |
| Protein | 3.3g7% | 9.5g19% | <0.1g |
| Total Fat | 34g43% | 0.24g0% | +33g |
| Saturated Fat | 30g149% | 0.14g1% | +30g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 15g6% | 3.4g1% | +12g |
| Dietary Fiber | 9.0g32% | 0.20g1% | +8.8g |
| Sugars | 6.2g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 3.3mg4% | 0.30mg0% | +3.0mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.24mg2% | — | — |
| Vitamin K | 0.20mcg0% | — | — |
| Vitamin B6 | <0.1mg3% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 26mcg7% | — | — |
| Thiamin (B1) | <0.1mg6% | — | — |
| Riboflavin (B2) | <0.1mg2% | — | — |
| Niacin (B3) | 0.54mg3% | — | — |
| 🔶Minerals | |||
| Sodium | 20mg1% | 37mg2% | <0.1mg |
| Calcium | 14mg1% | 112mg9% | <0.1mg |
| Iron | 2.4mg14% | <0.1mg0% | +2.4mg |
| Potassium | 356mg8% | — | — |
| Phosphorus | 113mg9% | — | — |
| Magnesium | 32mg8% | — | — |
| Zinc | 1.1mg10% | — | — |
| Copper | 0.43mg48% | — | — |
| Manganese | 1.5mg65% | — | — |
| Selenium | 10mcg18% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 354 kcal for Nuts Coconut Meat (Raw) — that's 556% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Greek Yogurt (Nonfat, Plain) provides more protein with 9.53g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Greek Yogurt (Nonfat, Plain) offers better value for building and maintaining muscle.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 33.5g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Coconut Meat (Raw): 3.3mg vs 0.3mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Nuts Coconut Meat (Raw): 2.43mg vs 0.03mg), Calcium (Greek Yogurt (Nonfat, Plain): 112mg vs 14mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 20mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Nonfat, Plain) fits a low-carb or keto diet. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Both fit a low-sodium diet. Nuts Coconut Meat (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Coconut Meat (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more protein with 9.53g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 354 kcal.
- Is Nuts Coconut Meat (Raw) or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 33.5g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Greek Yogurt (Nonfat, Plain)?
- Nuts Coconut Meat (Raw) has more fiber with 9g per 100g compared to 0.2g.