Coconut meat vs olives: which is healthier?
Olives are more nutrient-dense, scoring 24/100 against 5/100 for coconut meat. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Coconut meat
354 kcal per 100 g. 1 piece (2" x 2"): 45 g
Olives
116 kcal per 100 g. 5 large olives: 22 g
Higher scoreWhich to pick for your goal
- Fewer caloriesOlives354 vs 116 kcal per 100 g
- More proteinCoconut meat3.3 vs 0.8 g per 100 g
- More fiberCoconut meat9 vs 1.6 g per 100 g
- Less sugarOlives6.2 vs 0 g per 100 g
- More potassiumCoconut meat356 vs 8 mg per 100 g
- Less saturated fatOlives30 vs 2.3 g per 100 g
Nutrition side by side
| Nutrient | Coconut meat, 100 g | Olives, 100 g | Coconut meat, 45 g | Olives, 22 g |
|---|---|---|---|---|
| Calories | 354 kcal | 116 kcal | 159 kcal | 26 kcal |
| Protein | 3.3 g | 0.8 g | 1.5 g | 0.2 g |
| Carbohydrates | 15 g | 6 g | 6.9 g | 1.3 g |
| Sugars | 6.2 g | 0 g | 2.8 g | 0 g |
| Fiber | 9 g | 1.6 g | 4 g | 0.4 g |
| Fat | 33 g | 11 g | 15 g | 2.4 g |
| Saturated fat | 30 g | 2.3 g | 13 g | 0.5 g |
| Vitamin C | 3.3 mg | 0.9 mg | 1.5 mg | 0.2 mg |
| Vitamin A | 0 µg | 17 µg | 0 µg | 3.7 µg |
| Potassium | 356 mg | 8 mg | 160 mg | 1.8 mg |
| Iron | 2.4 mg | 6.3 mg | 1.1 mg | 1.4 mg |
| Calcium | 14 mg | 88 mg | 6.3 mg | 19 mg |
| Magnesium | 32 mg | 4 mg | 14 mg | 0.9 mg |
| Sodium | 20 mg | 735 mg | 9 mg | 162 mg |
Last updated . Scores use the HowHealthyIs Score method.