Coconut Water vs. Avocado
Nutrition comparison of Coconut Water and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and avocado:
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and coconut water has 89% less calories than avocado - avocado has 167 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much heavier in carbs, much lighter in fat and similar to avocado for protein. Coconut water has a macronutrient ratio of 5:95:0 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Avocado | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 95% | 19% |
| Fat | ~ | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and coconut water contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than coconut water - avocado has 6.8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Avocado and coconut water contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Avocado has 791% more protein than coconut water - avocado has 2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Avocado and coconut water contain similar amounts of Vitamin C - avocado has 8.8mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than coconut water - avocado has 7ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than coconut water - avocado has 2mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than coconut water - avocado has 21ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Avocado | |
|---|---|---|
| Thiamin | 0.03 MG | 0.075 MG |
| Riboflavin | ~ | 0.143 MG |
| Niacin | ~ | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | ~ | 0.287 MG |
| Folate | ~ | 89 UG |
Minerals
calcium
Avocado and coconut water contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Avocado has 19 times more iron than coconut water - avocado has 0.61mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Avocado is an excellent source of potassium and it has 207% more potassium than coconut water - avocado has 507mg 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 Avocado (Avocados, raw, California) .
Coconut Water g
()
|
Daily Values (%) |
Avocado 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 avocado or coconut water contain more calories in 100 grams?Avocado is high in calories and coconut water has 90% less calories than avocado - avocado has 167 calories in 100g and coconut water has 18 calories.
Does avocado or coconut water have more carbohydrates?
By weight, avocado and coconut water contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does avocado or coconut water contain more potassium?
Avocado is a rich source of potassium and it has 210% more potassium than coconut water - avocado has 507mg of potassium in 100 grams and coconut water has 165mg of potassium.