Apple Cider vs. Coconut
Nutrition comparison of Apple Cider and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple cider
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple cider and coconut:
- Coconut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Apple Cider (Apple cider) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and apple cider has 87% less calories than coconut - coconut has 354 calories per 100 grams and apple cider has 46 calories.
For macronutrient ratios, apple cider is much heavier in carbs, much lighter in fat and similar to coconut for protein. Apple cider has a macronutrient ratio of 1:97:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Cider | Coconut | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 97% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and apple cider contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and apple cider has 11.3g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 44 times more dietary fiber than apple cider - coconut has 9g of dietary fiber per 100 grams and apple cider has 0.2g of dietary fiber.
sugar
Coconut and apple cider contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and apple cider has 9.6g of sugar.
Protein
protein
Coconut has 32 times more protein than apple cider - coconut has 3.3g of protein per 100 grams and apple cider has 0.1g of protein.
Fat
saturated fat
Coconut is high in saturated fat and apple cider has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and apple cider has 0.02g of saturated fat.
Vitamins
Vitamin C
Coconut and apple cider contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and apple cider has 0.9mg of Vitamin C.
Vitamin E
Coconut and apple cider contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and apple cider has 0.01mg of Vitamin E.
Vitamin K
Coconut and apple cider contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and apple cider does not contain significant amounts.
The B Vitamins
Coconut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple cider and coconut contain significant amounts of riboflavin.
| Apple Cider | Coconut | |
|---|---|---|
| Thiamin | 0.021 MG | 0.066 MG |
| Riboflavin | 0.017 MG | 0.02 MG |
| Niacin | 0.073 MG | 0.54 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | 0.018 MG | 0.054 MG |
| Folate | ~ | 26 UG |
Minerals
calcium
Coconut and apple cider contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and apple cider has 8mg of calcium.
iron
Coconut is a great source of iron and it has 19 times more iron than apple cider - coconut has 2.4mg of iron per 100 grams and apple cider has 0.12mg of iron.
potassium
Coconut is an excellent source of potassium and it has 252% more potassium than apple cider - coconut has 356mg of potassium per 100 grams and apple cider has 101mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than apple cider per 100 grams.
| Apple Cider | Coconut | |
|---|---|---|
| linoleic acid | 0.033 G | 0.366 G |
| Total | 0.033 G | 0.366 G |
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: Apple Cider (Apple cider) and Coconut (Nuts, coconut meat, raw) .
Apple Cider g
()
|
Daily Values (%) |
Coconut 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 or apple cider contain more calories in 100 grams?Coconut is high in calories and apple cider has 90% less calories than coconut - coconut has 354 calories in 100g and apple cider has 46 calories.
Does coconut or apple cider have more carbohydrates?
By weight, coconut and apple cider contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and apple cider has 11.3g of carbohydrates.
Does coconut or apple cider contain more potassium?
Coconut is a rich source of potassium and it has 250% more potassium than apple cider - coconut has 356mg of potassium in 100 grams and apple cider has 101mg of potassium.