Coconut Water vs. Coconut Oil
Nutrition comparison of Coconut Water and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and coconut oil:
- Coconut water has more thiamin.
- Coconut water has signficantly more Vitamin C than coconut oil.
- Coconut water has signficantly more potassium than coconut oil.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and coconut water has 98% less calories than coconut oil - coconut oil has 892 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut oil per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Coconut Oil | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 95% | ~ |
| Fat | ~ | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut water and coconut oil are low in carbohydrates - coconut water has 4.2g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Coconut water and coconut oil contain similar amounts of protein - coconut water has 0.22g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and coconut water has less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and coconut water does not contain significant amounts.
trans fat
Both coconut oil and coconut water are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than coconut oil - coconut water has 9.9mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and coconut water contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Coconut oil and coconut water contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin.
| Coconut Water | Coconut Oil | |
|---|---|---|
| Thiamin | 0.03 MG | ~ |
Minerals
calcium
Coconut oil and coconut water contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Coconut oil and coconut water contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has signficantly more potassium than coconut oil - coconut water has 165mg of potassium per 100 grams and coconut oil does not contain significant amounts.
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 Coconut Oil (Oil, coconut) .
Coconut Water g
()
|
Daily Values (%) |
Coconut Oil 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 oil or coconut water contain more calories in 100 grams?Coconut oil is high in calories and coconut water has 100% less calories than coconut oil - coconut oil has 892 calories in 100g and coconut water has 18 calories.
Does coconut water or coconut oil have more carbohydrates?
By weight, both coconut water and coconut oil are low in carbohydrates - coconut water has 4.2g of carbs for 100g and coconut oil has no carbs..