Coconut Water vs. Apple
Nutrition comparison of Coconut Water and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and apple:
- Apple has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Apple is a great source of dietary fiber.
- Coconut water has 62% less sugar than apple.
- Coconut water has 65% less calories than apple.
- Coconut water has 69% less carbohydrates than apple.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 65% less calories than apple - apple has 52 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to apple for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Apple | |
|---|---|---|
| Protein | 5% | 2% |
| Carbohydrates | 95% | 96% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 69% less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than coconut water - apple has 2.4g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 62% less sugar than apple - apple has 10.4g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Apple and coconut water contain similar amounts of protein - apple has 0.26g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both apple and coconut water are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 115% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Apple and coconut water contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Apple and coconut water contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Apple and coconut water contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Apple has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and apple contain significant amounts of thiamin.
| Coconut Water | Apple | |
|---|---|---|
| Thiamin | 0.03 MG | 0.017 MG |
| Riboflavin | ~ | 0.026 MG |
| Niacin | ~ | 0.091 MG |
| Pantothenic acid | ~ | 0.061 MG |
| Vitamin B6 | ~ | 0.041 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Apple and coconut water contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Apple and coconut water contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 54% more potassium than apple - apple has 107mg 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Coconut Water g
()
|
Daily Values (%) |
Apple 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 apple or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than apple - apple has 52 calories in 100g and coconut water has 18 calories.
Does apple or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.