Coconut Water vs. Peas
Nutrition comparison of Coconut Water and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and peas:
- Coconut water has 3.5 times less calories than pea.
- Coconut water has 71% less carbohydrates than pea.
- Pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pea has signficantly more iron than coconut water.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 3.5 times less calories than pea - pea has 81 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and lighter in fat compared to peas per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Peas | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 95% | 69% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 71% less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has more dietary fiber than coconut water - pea has 5.7g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Peas and coconut water contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Pea has 23 times more protein than coconut water - pea has 5.4g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both peas and coconut water are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 304% more Vitamin C than coconut water - pea has 40mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than coconut water - pea has 38ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Peas and coconut water contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Pea has more Vitamin K than coconut water - pea has 24.8ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Peas | |
|---|---|---|
| Thiamin | 0.03 MG | 0.266 MG |
| Riboflavin | ~ | 0.132 MG |
| Niacin | ~ | 2.09 MG |
| Pantothenic acid | ~ | 0.104 MG |
| Vitamin B6 | ~ | 0.169 MG |
| Folate | ~ | 65 UG |
Minerals
calcium
Pea has 257% more calcium than coconut water - pea has 25mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Pea has signficantly more iron than coconut water - pea has 1.5mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Pea is a great source of potassium and it has 48% more potassium than coconut water - pea has 244mg 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 Peas (Peas, green, raw) .
Coconut Water g
()
|
Daily Values (%) |
Peas 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 peas or coconut water contain more calories in 100 grams?Coconut water has 3.5 times less calories than pea - pea has 81 calories in 100g and coconut water has 18 calories.
Does peas or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and coconut water has 4.2g of carbohydrates.