Pineapple Juice vs. Coconut
Nutrition comparison of Pineapple Juice and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple juice
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple juice and coconut:
- Coconut has more niacin and pantothenic acid.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and pineapple juice has 85% less calories than coconut - pineapple juice has 53 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, pineapple juice is much heavier in carbs, much lighter in fat and similar to coconut for protein. Pineapple juice has a macronutrient ratio of 3:95:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple Juice | Coconut | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 95% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple juice and coconut contain similar amounts of carbs - pineapple juice has 12.9g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 44 times more dietary fiber than pineapple juice - pineapple juice has 0.2g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Pineapple juice and coconut contain similar amounts of sugar - pineapple juice has 10g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 825% more protein than pineapple juice - pineapple juice has 0.36g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and pineapple juice has 100% less saturated fat than coconut - pineapple juice has 0.01g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Pineapple juice has 203% more Vitamin C than coconut - pineapple juice has 10mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Pineapple juice and coconut contain similar amounts of Vitamin A - pineapple juice has 1.5ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Pineapple juice and coconut contain similar amounts of Vitamin E - pineapple juice has 0.02mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Pineapple juice and coconut contain similar amounts of Vitamin K - pineapple juice has 0.3ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more niacin and pantothenic acid. Both pineapple juice and coconut contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Pineapple Juice | Coconut | |
|---|---|---|
| Thiamin | 0.058 MG | 0.066 MG |
| Riboflavin | 0.021 MG | 0.02 MG |
| Niacin | 0.199 MG | 0.54 MG |
| Pantothenic acid | 0.056 MG | 0.3 MG |
| Vitamin B6 | 0.1 MG | 0.054 MG |
| Folate | 18 UG | 26 UG |
Minerals
calcium
Pineapple juice and coconut contain similar amounts of calcium - pineapple juice has 13mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 684% more iron than pineapple juice - pineapple juice has 0.31mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 174% more potassium than pineapple juice - pineapple juice has 130mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than pineapple juice per 100 grams.
| Pineapple Juice | Coconut | |
|---|---|---|
| linoleic acid | 0.024 G | 0.366 G |
| Total | 0.024 G | 0.366 G |
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: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Coconut (Nuts, coconut meat, raw) .
Pineapple Juice g
()
|
Daily Values (%) |
Coconut 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 pineapple juice or coconut contain more calories in 100 grams?Coconut is high in calories and pineapple juice has 90% less calories than coconut - pineapple juice has 53 calories in 100g and coconut has 354 calories.
Does pineapple juice or coconut have more carbohydrates?
By weight, pineapple juice and coconut contain similar amounts of carbs - pineapple juice has 12.9g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does pineapple juice or coconut contain more potassium?
Coconut is a rich source of potassium and it has 170% more potassium than pineapple juice - pineapple juice has 130mg of potassium in 100 grams and coconut has 356mg of potassium.