Coconut Water vs. White Chocolate
Nutrition comparison of Coconut Water and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and white chocolate:
- Coconut water has signficantly more Vitamin C than white chocolate.
- White chocolate has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- White chocolate has signficantly more protein than coconut water.
- White chocolate is a great source of potassium.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White chocolate is high in calories and coconut water has 97% less calories than white chocolate - white chocolate has 539 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much heavier in carbs, much lighter in fat and similar to white chocolate for protein. Coconut water has a macronutrient ratio of 5:95:0 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | White Chocolate | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 95% | 43% |
| Fat | ~ | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and coconut water has 93% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in white chocolate and coconut water are both made of 100% sugar.
dietary fiber
White chocolate has more dietary fiber than coconut water - white chocolate has 0.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
White chocolate is high in sugar and coconut water has 93% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
White chocolate has signficantly more protein than coconut water - white chocolate has 5.9g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and coconut water has less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and coconut water does not contain significant amounts.
cholesterol
Coconut water has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
White chocolate has more Vitamin A than coconut water - white chocolate has 9ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
White chocolate has more Vitamin E than coconut water - white chocolate has 0.96mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
White chocolate has more Vitamin K than coconut water - white chocolate has 9.1ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
White chocolate has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both coconut water and white chocolate contain significant amounts of thiamin.
| Coconut Water | White Chocolate | |
|---|---|---|
| Thiamin | 0.03 MG | 0.063 MG |
| Riboflavin | ~ | 0.282 MG |
| Niacin | ~ | 0.745 MG |
| Pantothenic acid | ~ | 0.608 MG |
| Vitamin B6 | ~ | 0.056 MG |
| Folate | ~ | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 27 times more calcium than coconut water - white chocolate has 199mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
White chocolate and coconut water contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
White chocolate is a great source of potassium and it has 73% more potassium than coconut water - white chocolate has 286mg 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 White Chocolate (Candies, white chocolate) .
Coconut Water g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or coconut water contain more calories in 100 grams?White chocolate is high in calories and coconut water has 100% less calories than white chocolate - white chocolate has 539 calories in 100g and coconut water has 18 calories.
Does white chocolate or coconut water have more carbohydrates?
By weight, white chocolate is high in carbohydrates and coconut water has 90% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in white chocolate and coconut water are both made of 100% sugar.
Does white chocolate or coconut water contain more calcium?
White chocolate is a rich source of calcium and it has 27 times more calcium than coconut water - white chocolate has 199mg of calcium in 100 grams and coconut water has 7mg of calcium.