Coconut Water vs. Carrots
Nutrition comparison of Coconut Water and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and carrots:
- Carrot has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
- Coconut water has 56% less calories than carrot.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 56% less calories than carrot - carrot has 41 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and lighter in fat compared to carrots per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Carrots | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 95% | 87% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrots and coconut water contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Carrot is a great source of dietary fiber and it has more dietary fiber than coconut water - carrot has 2.8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Carrots and coconut water contain similar amounts of sugar - carrot has 4.7g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Carrots and coconut water contain similar amounts of protein - carrot has 0.93g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both carrots and coconut water are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 68% more Vitamin C than carrot - carrot has 5.9mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than coconut water - carrot has 835ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Carrot has more Vitamin E than coconut water - carrot has 0.66mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Carrot has more Vitamin K than coconut water - carrot has 13.2ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Carrot has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and carrots contain significant amounts of thiamin.
| Coconut Water | Carrots | |
|---|---|---|
| Thiamin | 0.03 MG | 0.066 MG |
| Riboflavin | ~ | 0.058 MG |
| Niacin | ~ | 0.983 MG |
| Pantothenic acid | ~ | 0.273 MG |
| Vitamin B6 | ~ | 0.138 MG |
| Folate | ~ | 19 UG |
Minerals
calcium
Carrot has 371% more calcium than coconut water - carrot has 33mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Carrots and coconut water contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Carrot is an excellent source of potassium and it has 94% more potassium than coconut water - carrot has 320mg 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 Carrots (Carrots, raw) .
Coconut Water g
()
|
Daily Values (%) |
Carrots 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 carrots or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than carrot - carrot has 41 calories in 100g and coconut water has 18 calories.
Does carrots or coconut water have more carbohydrates?
By weight, carrots and coconut water contain similar amounts of carbs - carrot has 9.6g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in carrots are made of 50% sugar, 30% dietary fiber and 20% starch, whereas the carbs in coconut water comprise of 100% sugar.
Does carrots or coconut water contain more potassium?
Carrot is a rich source of potassium and it has 90% more potassium than coconut water - carrot has 320mg of potassium in 100 grams and coconut water has 165mg of potassium.