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 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 5:96:0 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 | 96% | ~ |
Fat | ~ | 100% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
Coconut water has more thiamin.
Coconut Water | Coconut Oil | |
---|---|---|
Thiamin | 0.03 MG | ~ |
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.
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.
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.
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Water or Coconut Oil .
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 | |||