Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
almond extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and almond extract:
Coconut water has 68% less calories than almond extract - almond extract has 56 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in protein, lighter in carbs and similar to almond extract for fat. Coconut water has a macronutrient ratio of 5:95:0 and for almond extract, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Almond Extract | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 95% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
Coconut water has 71% less carbohydrates than almond extract - almond extract has 14.4g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in almond extract and coconut water are both made of 100% sugar.
Coconut water has 73% less sugar than almond extract - almond extract has 14.4g of sugar per 100 grams and coconut water has 3.9g of sugar.
Almond extract and coconut water contain similar amounts of protein - almond extract has 0.03g of protein per 100 grams and coconut water has 0.22g of protein.
Coconut water has signficantly more Vitamin C than almond extract - coconut water has 9.9mg of Vitamin C per 100 grams and almond extract does not contain significant amounts.
Coconut water has more thiamin, however, almond extract contains more riboflavin, niacin and Vitamin B6.
| Coconut Water | Almond Extract | |
|---|---|---|
| Thiamin | 0.03 MG | 0.003 MG |
| Riboflavin | ~ | 0.029 MG |
| Niacin | ~ | 0.129 MG |
| Pantothenic acid | ~ | 0.011 MG |
| Vitamin B6 | ~ | 0.008 MG |
Almond extract and coconut water contain similar amounts of calcium - almond extract has 3mg of calcium per 100 grams and coconut water has 7mg of calcium.
Almond extract and coconut water contain similar amounts of iron - almond extract has 0.05mg of iron per 100 grams and coconut water has 0.03mg of iron.
Coconut water has signficantly more potassium than almond extract - coconut water has 165mg of potassium per 100 grams and almond extract does not contain significant amounts.
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 Almond Extract (Almond or vanilla extract, imitation, no alcohol) .
Coconut Water g
()
|
Daily Values (%) |
Almond Extract 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 | |||