Coconut Water vs. Figs
Nutrition comparison of Coconut Water and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and figs:
- Coconut water has 3.1 times less calories than fig.
- Coconut water has 3.1 times less sugar than fig.
- Coconut water has 3.5 times less carbohydrates than fig.
- Fig has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Fig is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 3.1 times less calories than fig - fig has 74 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to figs for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Figs | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 95% | 93% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 3.5 times less carbohydrates than fig - fig has 19.2g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in figs are made of 85% sugar and 15% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Fig is a great source of dietary fiber and it has more dietary fiber than coconut water - fig has 2.9g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 3.1 times less sugar than fig - fig has 16.3g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Figs and coconut water contain similar amounts of protein - fig has 0.75g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both figs and coconut water are low in saturated fat - fig has 0.06g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 395% more Vitamin C than fig - fig has 2mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than coconut water - fig has 7ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Figs and coconut water contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Figs and coconut water contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Fig has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and figs contain significant amounts of thiamin.
| Coconut Water | Figs | |
|---|---|---|
| Thiamin | 0.03 MG | 0.06 MG |
| Riboflavin | ~ | 0.05 MG |
| Niacin | ~ | 0.4 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | ~ | 0.113 MG |
| Folate | ~ | 6 UG |
Minerals
calcium
Fig has 400% more calcium than coconut water - fig has 35mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Figs and coconut water contain similar amounts of iron - fig has 0.37mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Fig is a great source of potassium and it has 41% more potassium than coconut water - fig has 232mg 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 Figs (Figs, raw) .
Coconut Water g
()
|
Daily Values (%) |
Figs 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 figs or coconut water contain more calories in 100 grams?Coconut water has 3.1 times less calories than fig - fig has 74 calories in 100g and coconut water has 18 calories.
Does figs or coconut water have more carbohydrates?
By weight, coconut water has 3.5 times fewer carbohydrates than fig - fig has 19.2g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in figs are made of 90% sugar and 20% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.