Coconut Water vs. Coconut
Nutrition comparison of Coconut Water and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and coconut:
- Coconut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Coconut water has 72% less carbohydrates than coconut.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and coconut water has 95% less calories than coconut - coconut has 354 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 coconut for protein. Coconut water has a macronutrient ratio of 5:95:0 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Coconut | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 95% | 16% |
| Fat | ~ | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 72% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than coconut water - coconut has 9g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut and coconut water contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Coconut has 14 times more protein than coconut water - coconut has 3.3g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut is high in saturated fat and coconut water has less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 200% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin E
Coconut and coconut water contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Coconut and coconut water contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and coconut contain significant amounts of thiamin.
| Coconut Water | Coconut | |
|---|---|---|
| Thiamin | 0.03 MG | 0.066 MG |
| Riboflavin | ~ | 0.02 MG |
| Niacin | ~ | 0.54 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | ~ | 0.054 MG |
| Folate | ~ | 26 UG |
Minerals
calcium
Coconut and coconut water contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Coconut is a great source of iron and it has 80 times more iron than coconut water - coconut has 2.4mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut is an excellent source of potassium and it has 116% more potassium than coconut water - coconut has 356mg 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 Coconut (Nuts, coconut meat, raw) .
Coconut Water g
()
|
Daily Values (%) |
Coconut 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 coconut or coconut water contain more calories in 100 grams?Coconut is high in calories and coconut water has 100% less calories than coconut - coconut has 354 calories in 100g and coconut water has 18 calories.
Does coconut or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in coconut water comprise of 100% sugar.
Does coconut or coconut water contain more potassium?
Coconut is a rich source of potassium and it has 120% more potassium than coconut water - coconut has 356mg of potassium in 100 grams and coconut water has 165mg of potassium.