Nuts, coconut meat, raw vs Apples, raw, with skin
Nutrition comparison per 100 g.
Nuts, coconut meat, raw
354 kcal
Apples, raw, with skin
52 kcal
Calories
354 kcal
52 kcal
Protein
3.3 g
0.3 g
Carbs
15.2 g
13.8 g
Fiber
9.0 g
2.4 g
Sugars
6.2 g
10.4 g
Fat
33.5 g
0.2 g
Sodium
20 mg
1 mg
Key takeaways
- Apples, raw, with skin has 85% fewer calories (52 kcal vs 354 kcal).
- Nuts, coconut meat, raw has more protein (3.3 g vs 0.3 g).
- Apples, raw, with skin has more carbs (13.8 g vs 15.2 g).
- Nuts, coconut meat, raw has more fiber (9.0 g vs 2.4 g).
- Nuts, coconut meat, raw has more sugars (6.2 g vs 10.4 g).
| Macronutrients | Nuts, coconut meat, raw | Apples, raw, with skin |
|---|---|---|
| Calories | 354 kcal | 52 kcal |
| Protein | 3.3 g | 0.3 g |
| Total Fat | 33.5 g | 0.2 g |
| Total Carbohydrate | 15.2 g | 13.8 g |
| Dietary Fiber | 9.0 g | 2.4 g |
| Total Sugars | 6.2 g | 10.4 g |
| Water | 47.0 g | 85.6 g |
| Carbohydrates | Nuts, coconut meat, raw | Apples, raw, with skin |
|---|---|---|
| Total Carbohydrate | 15.2 g | 13.8 g |
| Dietary Fiber | 9.0 g | 2.4 g |
| Starch | ~ | 0.1 g |
| Total Sugars | 6.2 g | 10.4 g |
| Fats & Fatty Acids | Nuts, coconut meat, raw | Apples, raw, with skin |
|---|---|---|
| Total Fat | 33.5 g | 0.2 g |
| Saturated Fat | 29.7 g | 0.0 g |
| Monounsaturated Fat | 1.4 g | 0.0 g |
| Polyunsaturated Fat | 0.4 g | 0.1 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 0.0 mg | 9.0 mg |
| Omega-6 Fatty Acids | 366.0 mg | 43.0 mg |
| Protein & Amino Acids | Nuts, coconut meat, raw | Apples, raw, with skin |
|---|---|---|
| Protein | 3.3 g | 0.3 g |
| Histidine | 77.0 mg | 5.0 mg |
| Isoleucine | 131.0 mg | 6.0 mg |
| Leucine | 247.0 mg | 13.0 mg |
| Lysine | 147.0 mg | 12.0 mg |
| Methionine | 62.0 mg | 1.0 mg |
| Phenylalanine | 169.0 mg | 6.0 mg |
| Threonine | 121.0 mg | 6.0 mg |
| Tryptophan | 39.0 mg | 1.0 mg |
| Valine | 202.0 mg | 12.0 mg |
| Alanine | 170.0 mg | 11.0 mg |
| Arginine | 546.0 mg | 6.0 mg |
| Aspartic Acid | 325.0 mg | 70.0 mg |
| Cystine | 66.0 mg | 1.0 mg |
| Glutamic Acid | 761.0 mg | 25.0 mg |
| Glycine | 158.0 mg | 9.0 mg |
| Proline | 138.0 mg | 6.0 mg |
| Serine | 172.0 mg | 10.0 mg |
| Tyrosine | 103.0 mg | 1.0 mg |
| Vitamins | Nuts, coconut meat, raw | Apples, raw, with skin |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 3.0 mcg |
| Vitamin C | 3.3 mg | 4.6 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.2 mg | 0.2 mg |
| Vitamin K | 0.2 mcg | 2.2 mcg |
| Thiamin (B1) | 0.1 mg | 0.0 mg |
| Riboflavin (B2) | 0.0 mg | 0.0 mg |
| Niacin (B3) | 0.5 mg | 0.1 mg |
| Vitamin B6 | 0.1 mg | 0.0 mg |
| Folate (B9) | 26.0 mcg | 3.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.1 mg |
| Choline | 12.1 mg | 3.4 mg |
| Betaine | ~ | 0.1 mg |
| Minerals | Nuts, coconut meat, raw | Apples, raw, with skin |
|---|---|---|
| Calcium | 14.0 mg | 6.0 mg |
| Iron | 2.4 mg | 0.1 mg |
| Magnesium | 32.0 mg | 5.0 mg |
| Phosphorus | 113.0 mg | 11.0 mg |
| Potassium | 356.0 mg | 107.0 mg |
| Sodium | 20.0 mg | 1.0 mg |
| Zinc | 1.1 mg | 0.0 mg |
| Copper | 0.4 mg | 0.0 mg |
| Manganese | 1.5 mg | 0.0 mg |
| Selenium | 10.1 mcg | 0.0 mcg |
| Fluoride | ~ | 3.3 mcg |
| Sterols | Nuts, coconut meat, raw | Apples, raw, with skin |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 47.0 mg | 12.0 mg |
| Other | Nuts, coconut meat, raw | Apples, raw, with skin |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.0 g | 0.2 g |
Frequently asked questions
Which has fewer calories, Nuts, coconut meat, raw or Apples, raw, with skin?
Apples, raw, with skin has fewer calories: 354 kcal for Nuts, coconut meat, raw vs 52 kcal for Apples, raw, with skin per 100 g.
Which has more protein, Nuts, coconut meat, raw or Apples, raw, with skin?
Nuts, coconut meat, raw has more protein: 3.3 g for Nuts, coconut meat, raw vs 0.3 g for Apples, raw, with skin per 100 g.
Which has more fiber, Nuts, coconut meat, raw or Apples, raw, with skin?
Nuts, coconut meat, raw has more fiber: 9.0 g for Nuts, coconut meat, raw vs 2.4 g for Apples, raw, with skin per 100 g.
Is Nuts, coconut meat, raw or Apples, raw, with skin healthier?
Apples, raw, with skin is lower in calories, and Nuts, coconut meat, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.