Coconut Water vs. Romaine Lettuce
Nutrition comparison of Coconut Water and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and romaine lettuce:
- Romaine lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and coconut water contain similar amounts of calories - romaine lettuce has 17 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 romaine lettuce per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Romaine Lettuce | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 95% | 65% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and coconut water are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than coconut water - romaine lettuce has 2.1g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Romaine lettuce and coconut water contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Romaine lettuce and coconut water contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both romaine lettuce and coconut water are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 148% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than coconut water - romaine lettuce has 436ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Romaine lettuce and coconut water contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than coconut water - romaine lettuce has 102.5ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.03 MG | 0.072 MG |
| Riboflavin | ~ | 0.067 MG |
| Niacin | ~ | 0.313 MG |
| Pantothenic acid | ~ | 0.142 MG |
| Vitamin B6 | ~ | 0.074 MG |
| Folate | ~ | 136 UG |
Minerals
calcium
Romaine lettuce has 371% more calcium than coconut water - romaine lettuce has 33mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Romaine lettuce has 31 times more iron than coconut water - romaine lettuce has 0.97mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 50% more potassium than coconut water - romaine lettuce has 247mg 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Coconut Water g
()
|
Daily Values (%) |
Romaine Lettuce 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 romaine lettuce or coconut water contain more calories in 100 grams?Romaine lettuce and coconut water contain similar amounts of calories - romaine lettuce has 17 calories in 100g and coconut water has 18 calories.
Does romaine lettuce or coconut water have more carbohydrates?
By weight, both romaine lettuce and coconut water are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in coconut water comprise of 100% sugar.