Coconut Water vs. Banana
Nutrition comparison of Coconut Water and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and banana:
- Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Coconut water has 4.3 times less carbohydrates than banana.
- Coconut water has 68% less sugar than banana.
- Coconut water has signficantly less calories than banana.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has signficantly less calories than banana - banana has 89 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to banana for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Banana | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 95% | 93% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 4.3 times less carbohydrates than banana - banana has 22.8g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has more dietary fiber than coconut water - banana has 2.6g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 68% less sugar than banana - banana has 12.2g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Banana and coconut water contain similar amounts of protein - banana has 1.1g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both banana and coconut water are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Banana and coconut water contain similar amounts of Vitamin C - banana has 8.7mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Banana and coconut water contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Banana and coconut water contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Banana and coconut water contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and banana contain significant amounts of thiamin.
| Coconut Water | Banana | |
|---|---|---|
| Thiamin | 0.03 MG | 0.031 MG |
| Riboflavin | ~ | 0.073 MG |
| Niacin | ~ | 0.665 MG |
| Pantothenic acid | ~ | 0.334 MG |
| Vitamin B6 | ~ | 0.367 MG |
| Folate | ~ | 20 UG |
Minerals
calcium
Banana and coconut water contain similar amounts of calcium - banana has 5mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Banana and coconut water contain similar amounts of iron - banana has 0.26mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Banana is an excellent source of potassium and it has 117% more potassium than coconut water - banana has 358mg of potassium per 100 grams and coconut water has 165mg 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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Banana (Bananas, raw) .
Coconut Water g
()
|
Daily Values (%) |
Banana 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 banana or coconut water contain more calories in 100 grams?Coconut water has signficantly less calories than banana - banana has 89 calories in 100g and coconut water has 18 calories.
Does banana or coconut water have more carbohydrates?
By weight, coconut water has 4.3 times fewer carbohydrates than banana - banana has 22.8g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does banana or coconut water contain more potassium?
Banana is a rich source of potassium and it has 120% more potassium than coconut water - banana has 358mg of potassium in 100 grams and coconut water has 165mg of potassium.