Coconut Water vs. Almonds
Nutrition comparison of Coconut Water and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and almonds:
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Coconut water has 4 times less carbohydrates than almond.
- Coconut water has signficantly less saturated fat than almond.
- Coconut water has signficantly more Vitamin C than almond.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and coconut water has 97% less calories than almond - almond has 579 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Almonds | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 95% | 14% |
| Fat | ~ | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 4 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than coconut water - almond has 12.5g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Almonds and coconut water contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 95 times more protein than coconut water - almond has 21.2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and coconut water does not contain significant amounts.
trans fat
Both almonds and coconut water are low in trans fat - almond has 0.02g 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 almond - coconut water has 9.9mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and coconut water contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than coconut water - almond has 25.6mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Almonds | |
|---|---|---|
| Thiamin | 0.03 MG | 0.205 MG |
| Riboflavin | ~ | 1.138 MG |
| Niacin | ~ | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | ~ | 0.137 MG |
| Folate | ~ | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 37 times more calcium than coconut water - almond has 269mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Almond is an excellent source of iron and it has 122 times more iron than coconut water - almond has 3.7mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Almond is an excellent source of potassium and it has 344% more potassium than coconut water - almond has 733mg 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 Almonds (Nuts, almonds) .
Coconut Water g
()
|
Daily Values (%) |
Almonds 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 almonds or coconut water contain more calories in 100 grams?Almond is high in calories and coconut water has 100% less calories than almond - almond has 579 calories in 100g and coconut water has 18 calories.
Does almonds or coconut water have more carbohydrates?
By weight, coconut water has 4 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does almonds or coconut water contain more calcium?
Almond is a rich source of calcium and it has 37 times more calcium than coconut water - almond has 269mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does almonds or coconut water contain more iron?
Almond is an abundant source of iron and it has 122 times more iron than coconut water - almond has 3.7mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does almonds or coconut water contain more potassium?
Almond is a rich source of potassium and it has 340% more potassium than coconut water - almond has 733mg of potassium in 100 grams and coconut water has 165mg of potassium.