Coconut Water vs. Cauliflower
Nutrition comparison of Coconut Water and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and cauliflower:
- Cauliflower has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower has signficantly more dietary fiber than coconut water.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and coconut water contain similar amounts of calories - cauliflower has 25 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Cauliflower | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 95% | 66% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and coconut water are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than coconut water - cauliflower has 2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Cauliflower and coconut water contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Cauliflower has 773% more protein than coconut water - cauliflower has 1.9g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both cauliflower and coconut water are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 387% more Vitamin C than coconut water - cauliflower has 48.2mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin E
Cauliflower and coconut water contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than coconut water - cauliflower has 15.5ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Cauliflower has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and cauliflower contain significant amounts of thiamin.
| Coconut Water | Cauliflower | |
|---|---|---|
| Thiamin | 0.03 MG | 0.05 MG |
| Riboflavin | ~ | 0.06 MG |
| Niacin | ~ | 0.507 MG |
| Pantothenic acid | ~ | 0.667 MG |
| Vitamin B6 | ~ | 0.184 MG |
| Folate | ~ | 57 UG |
Minerals
calcium
Cauliflower has 214% more calcium than coconut water - cauliflower has 22mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Cauliflower and coconut water contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Cauliflower is a great source of potassium and it has 81% more potassium than coconut water - cauliflower has 299mg 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 Cauliflower (Cauliflower, raw) .
Coconut Water g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or coconut water contain more calories in 100 grams?Cauliflower and coconut water contain similar amounts of calories - cauliflower has 25 calories in 100g and coconut water has 18 calories.
Does cauliflower or coconut water have more carbohydrates?
By weight, both cauliflower and coconut water are low in carbohydrates - cauliflower has 5g of carbs for 100g and coconut water has 4.2g of carbohydrates.