Coconut Water vs. Orange
Nutrition comparison of Coconut Water and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and orange:
- Coconut water has 57% less sugar than orange.
- Coconut water has 61% less calories than orange.
- Coconut water has 63% less carbohydrates than orange.
- Orange has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 61% less calories than orange - orange has 46 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to orange for protein. Coconut water has a macronutrient ratio of 5:95:0 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Orange | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 95% | 91% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 63% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than coconut water - orange has 2.4g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 57% less sugar than orange - orange has 9.1g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Orange and coconut water contain similar amounts of protein - orange has 0.7g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both orange and coconut water are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 355% more Vitamin C than coconut water - orange has 45mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than coconut water - orange has 11ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Orange and coconut water contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Orange has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Orange | |
|---|---|---|
| Thiamin | 0.03 MG | 0.1 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | ~ | 0.4 MG |
| Pantothenic acid | ~ | 0.25 MG |
| Vitamin B6 | ~ | 0.051 MG |
| Folate | ~ | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 514% more calcium than coconut water - orange has 43mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Orange and coconut water contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Orange and coconut water contain similar amounts of potassium - orange has 169mg 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 Orange (Oranges, raw, Florida) .
Coconut Water g
()
|
Daily Values (%) |
Orange 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 orange or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than orange - orange has 46 calories in 100g and coconut water has 18 calories.
Does orange or coconut water have more carbohydrates?
By weight, coconut water has 60% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.