Coconut Water vs. Cucumber
Nutrition comparison of Coconut Water and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and cucumber:
- Cucumber has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber and coconut water contain similar amounts of calories - cucumber has 15 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and lighter in fat compared to cucumber per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Cucumber | |
|---|---|---|
| Protein | 5% | 15% |
| Carbohydrates | 95% | 80% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both cucumber and coconut water are low in carbohydrates - cucumber has 3.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Cucumber has more dietary fiber than coconut water - cucumber has 0.5g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Cucumber and coconut water contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Cucumber and coconut water contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both cucumber and coconut water are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 254% more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Cucumber and coconut water contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Cucumber and coconut water contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Cucumber has more Vitamin K than coconut water - cucumber has 16.4ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Cucumber has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and cucumber contain significant amounts of thiamin.
| Coconut Water | Cucumber | |
|---|---|---|
| Thiamin | 0.03 MG | 0.027 MG |
| Riboflavin | ~ | 0.033 MG |
| Niacin | ~ | 0.098 MG |
| Pantothenic acid | ~ | 0.259 MG |
| Vitamin B6 | ~ | 0.04 MG |
| Folate | ~ | 7 UG |
Minerals
calcium
Cucumber has 129% more calcium than coconut water - cucumber has 16mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Cucumber and coconut water contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Cucumber and coconut water contain similar amounts of potassium - cucumber has 147mg 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 Cucumber (Cucumber, with peel, raw) .
Coconut Water g
()
|
Daily Values (%) |
Cucumber 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 cucumber or coconut water contain more calories in 100 grams?Cucumber and coconut water contain similar amounts of calories - cucumber has 15 calories in 100g and coconut water has 18 calories.
Does cucumber or coconut water have more carbohydrates?
By weight, both cucumber and coconut water are low in carbohydrates - cucumber has 3.6g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.