Coconut Water vs. Carrot Juice
Nutrition comparison of Coconut Water and Carrot Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
carrot juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and carrot juice:
- Carrot juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Carrot juice is a great source of potassium.
- Carrot juice is an excellent source of Vitamin A.
- Coconut water has 55% less calories than carrot juice.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 55% less calories than carrot juice - carrot juice has 40 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and lighter in fat compared to carrot juice per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for carrot juice, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Carrot Juice | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 95% | 88% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot juice and coconut water contain similar amounts of carbs - carrot juice has 9.3g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Carrot juice has more dietary fiber than coconut water - carrot juice has 0.8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Carrot juice and coconut water contain similar amounts of sugar - carrot juice has 3.9g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Carrot juice and coconut water contain similar amounts of protein - carrot juice has 0.95g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both carrot juice and coconut water are low in saturated fat - carrot juice has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Carrot juice and coconut water contain similar amounts of Vitamin C - carrot juice has 8.5mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has more Vitamin A than coconut water - carrot juice has 956ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Carrot juice has more Vitamin E than coconut water - carrot juice has 1.2mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Carrot juice has more Vitamin K than coconut water - carrot juice has 15.5ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Carrot juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Carrot Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.092 MG |
| Riboflavin | ~ | 0.055 MG |
| Niacin | ~ | 0.386 MG |
| Pantothenic acid | ~ | 0.228 MG |
| Vitamin B6 | ~ | 0.217 MG |
| Folate | ~ | 4 UG |
Minerals
calcium
Carrot juice has 243% more calcium than coconut water - carrot juice has 24mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Carrot juice has 14 times more iron than coconut water - carrot juice has 0.46mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Carrot juice is a great source of potassium and it has 77% more potassium than coconut water - carrot juice has 292mg 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 Carrot Juice (Carrot juice, canned) .
Coconut Water g
()
|
Daily Values (%) |
Carrot Juice 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 carrot juice or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than carrot juice - carrot juice has 40 calories in 100g and coconut water has 18 calories.
Does carrot juice or coconut water have more carbohydrates?
By weight, carrot juice and coconut water contain similar amounts of carbs - carrot juice has 9.3g of carbs for 100g and coconut water has 4.2g of carbohydrates.