Whole Wheat Bread vs. Coconut Water
Nutrition comparison of Whole Wheat Bread and Coconut Water
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
coconut water
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and coconut water:
- Coconut water has signficantly more Vitamin C than whole wheat bread.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and coconut water has 93% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to coconut water per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for coconut water, 5:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Coconut Water | |
|---|---|---|
| Protein | 20% | 5% |
| Carbohydrates | 66% | 96% |
| Fat | 14% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and coconut water has 90% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than coconut water - whole wheat bread has 7.4g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Whole wheat bread and coconut water contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 59 times more protein than coconut water - whole wheat bread has 13.4g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both whole wheat bread and coconut water are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin E
Whole wheat bread has more Vitamin E than coconut water - whole wheat bread has 0.37mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Whole wheat bread and coconut water contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Coconut Water | |
|---|---|---|
| Thiamin | 0.279 MG | 0.03 MG |
| Riboflavin | 0.131 MG | ~ |
| Niacin | 4.042 MG | ~ |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | ~ |
| Folate | 75 UG | ~ |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 13 times more calcium than coconut water - whole wheat bread has 103mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 82 times more iron than coconut water - whole wheat bread has 2.5mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 39% more potassium than coconut water - whole wheat bread has 230mg of potassium per 100 grams and coconut water has 165mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Coconut Water .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Coconut Water 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 whole wheat bread or coconut water contain more calories in 100 grams?Whole wheat bread is high in calories and coconut water has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and coconut water has 18 calories.
Does whole wheat bread or coconut water have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and coconut water has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does whole wheat bread or coconut water contain more calcium?
Whole wheat bread is a rich source of calcium and it has 13 times more calcium than coconut water - whole wheat bread has 103mg of calcium in 100 grams and coconut water has 7mg of calcium.