Almond Milk vs. Coconut Water
Nutrition comparison of Almond Milk and Coconut Water
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
coconut water
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and coconut water:
- Almond milk has signficantly more Vitamin E than coconut water.
- Almond milk is an excellent source of calcium.
- Coconut water has more thiamin, however, almond milk contains more riboflavin and niacin.
- Coconut water has signficantly more Vitamin C than almond milk.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water and almond milk contain similar amounts of calories - coconut water has 18 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is heavier in protein, much lighter in carbs and much heavier in fat compared to coconut water per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for coconut water, 5:95:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Coconut Water | |
|---|---|---|
| Protein | 10% | 5% |
| Carbohydrates | 34% | 95% |
| Fat | 56% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut water and almond milk are low in carbohydrates - coconut water has 4.2g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Almond milk has more dietary fiber than coconut water - almond milk has 0.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water and almond milk contain similar amounts of sugar - coconut water has 3.9g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Coconut water and almond milk contain similar amounts of protein - coconut water has 0.22g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Both almond milk and coconut water are low in saturated fat - almond milk has 0.08g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than almond milk - coconut water has 9.9mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than coconut water - almond milk has 41iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than coconut water - almond milk has 6.3mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin, however, almond milk contains more riboflavin and niacin.
| Almond Milk | Coconut Water | |
|---|---|---|
| Thiamin | ~ | 0.03 MG |
| Riboflavin | 0.01 MG | ~ |
| Niacin | 0.07 MG | ~ |
| Pantothenic acid | 0.01 MG | ~ |
| Folate | 1 UG | ~ |
Minerals
calcium
Almond milk is an excellent source of calcium and it has 25 times more calcium than coconut water - coconut water has 7mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Coconut water and almond milk contain similar amounts of iron - coconut water has 0.03mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Coconut water has 146% more potassium than almond milk - coconut water has 165mg of potassium per 100 grams and almond milk has 67mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) .
Almond Milk g
()
|
Daily Values (%) |
Coconut Water g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut water or almond milk contain more calories in 100 grams?Coconut water and almond milk contain similar amounts of calories - coconut water has 18 calories in 100g and almond milk has 15 calories.
Does coconut water or almond milk have more carbohydrates?
By weight, both coconut water and almond milk are low in carbohydrates - coconut water has 4.2g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in coconut water comprise of 100% sugar.
Does coconut water or almond milk contain more calcium?
Almond milk is a rich source of calcium and it has 25 times more calcium than coconut water - coconut water has 7mg of calcium in 100 grams and almond milk has 184mg of calcium.