Coconut Water vs. Beets
Nutrition comparison of Coconut Water and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and beets:
- Beet has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Coconut water has 58% less calories than beet.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 58% less calories than beet - beet has 43 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and similar to beets for fat. Coconut water has a macronutrient ratio of 5:95:0 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Beets | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 95% | 83% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and coconut water contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than coconut water - beet has 2.8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Beets and coconut water contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Beets and coconut water contain similar amounts of protein - beet has 1.6g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both beets and coconut water are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 102% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Beets and coconut water contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Beets and coconut water contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Beets and coconut water contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Beet has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and beets contain significant amounts of thiamin.
| Coconut Water | Beets | |
|---|---|---|
| Thiamin | 0.03 MG | 0.031 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | ~ | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | ~ | 0.067 MG |
| Folate | ~ | 109 UG |
Minerals
calcium
Beet has 129% more calcium than coconut water - beet has 16mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Beet has 25 times more iron than coconut water - beet has 0.8mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Beet is an excellent source of potassium and it has 97% more potassium than coconut water - beet has 325mg 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 Beets (Beets, raw) .
Coconut Water g
()
|
Daily Values (%) |
Beets 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 beets or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than beet - beet has 43 calories in 100g and coconut water has 18 calories.
Does beets or coconut water have more carbohydrates?
By weight, beets and coconut water contain similar amounts of carbs - beet has 9.6g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
Does beets or coconut water contain more potassium?
Beet is a rich source of potassium and it has 100% more potassium than coconut water - beet has 325mg of potassium in 100 grams and coconut water has 165mg of potassium.