Coconut Water vs. Russet Potato
Nutrition comparison of Coconut Water and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and russet potato:
- Coconut water has 3.2 times less carbohydrates than russet potato.
- Coconut water has 3.3 times less calories than russet potato.
- Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 3.3 times less calories than russet potato - russet potato has 79 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and similar to russet potato for fat. Coconut water has a macronutrient ratio of 5:95:0 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Russet Potato | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 95% | 89% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 3.2 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than coconut water - russet potato has 1.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Russet potato and coconut water contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Russet potato has 873% more protein than coconut water - russet potato has 2.1g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both russet potato and coconut water are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 74% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Russet potato and coconut water contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Russet potato and coconut water contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Russet potato and coconut water contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Russet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Russet Potato | |
|---|---|---|
| Thiamin | 0.03 MG | 0.082 MG |
| Riboflavin | ~ | 0.033 MG |
| Niacin | ~ | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | ~ | 0.345 MG |
| Folate | ~ | 14 UG |
Minerals
calcium
Russet potato and coconut water contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Russet potato has 27 times more iron than coconut water - russet potato has 0.86mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 153% more potassium than coconut water - russet potato has 417mg 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Coconut Water g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or coconut water contain more calories in 100 grams?Coconut water has 3.3 times less calories than russet potato - russet potato has 79 calories in 100g and coconut water has 18 calories.
Does russet potato or coconut water have more carbohydrates?
By weight, coconut water has 3.2 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in coconut water comprise of 100% sugar.
Does russet potato or coconut water contain more potassium?
Russet potato is a rich source of potassium and it has 150% more potassium than coconut water - russet potato has 417mg of potassium in 100 grams and coconut water has 165mg of potassium.