Nuts Coconut Meat (Raw)vsGreek Yogurt (Low Fat, Plain)
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Greek Yogurt (Low Fat, Plain) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Coconut Meat (Raw) vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 79% fewer calories.
Greek Yogurt (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Low Fat, Plain) is the heart-friendlier option with lower saturated fat.
Greek Yogurt (Low Fat, Plain) provides 115mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Low Fat, Plain) has only 3.9g 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 (Low Fat, 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 73kcal4% | +281kcal |
| Protein | 3.3g7% | 9.9g20% | <0.1g |
| Total Fat | 34g43% | 1.9g2% | +32g |
| Saturated Fat | 30g149% | 1.2g6% | +28g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 15g6% | 3.9g1% | +11g |
| Dietary Fiber | 9.0g32% | 0g0% | +9.0g |
| Sugars | 6.2g | 3.6g | +2.7g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 3.3mg4% | 0.80mg1% | +2.5mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | <0.1mg0% | +0.20mg |
| Vitamin K | 0.20mcg0% | 0.20mcg0% | — |
| Vitamin B6 | <0.1mg3% | <0.1mg3% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 26mcg7% | 12mcg3% | +14mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 0.20mg1% | +0.34mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 34mg1% | <0.1mg |
| Calcium | 14mg1% | 115mg9% | <0.1mg |
| Iron | 2.4mg14% | <0.1mg0% | +2.4mg |
| Potassium | 356mg8% | 141mg3% | +215mg |
| Phosphorus | 113mg9% | 137mg11% | <0.1mg |
| Magnesium | 32mg8% | 11mg3% | +21mg |
| Zinc | 1.1mg10% | 0.60mg5% | +0.50mg |
| Copper | 0.43mg48% | <0.1mg2% | +0.41mg |
| Manganese | 1.5mg65% | <0.1mg0% | +1.5mg |
| Selenium | 10mcg18% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 354 kcal for Nuts Coconut Meat (Raw) — that's 385% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Greek Yogurt (Low Fat, Plain) provides more protein with 9.95g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Greek Yogurt (Low Fat, Plain) offers better value for building and maintaining muscle.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 33.5g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Greek Yogurt (Low Fat, Plain): 90mcg vs 0mcg), Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg vs 0mcg), Riboflavin (B2) (Greek Yogurt (Low Fat, Plain): 0.233mg vs 0.02mg). 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 Manganese (Nuts Coconut Meat (Raw): 1.5mg vs 0.007mg), Iron (Nuts Coconut Meat (Raw): 2.43mg vs 0.04mg), Copper (Nuts Coconut Meat (Raw): 0.435mg vs 0.021mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Low Fat, Plain) fits a low-carb or keto diet. Greek Yogurt (Low Fat, 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 (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) has more protein with 9.95g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 354 kcal.
- Is Nuts Coconut Meat (Raw) or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 33.5g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Greek Yogurt (Low Fat, Plain)?
- Nuts Coconut Meat (Raw) has more fiber with 9g per 100g compared to 0g.