Coconut Water vs. Currants
Nutrition comparison of Coconut Water and Currants
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
currants
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and currants:
- Coconut water has 68% less calories than currant.
- Coconut water has 69% less carbohydrates than currant.
- Currant has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Currant is a great source of potassium.
- Currant is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Currants (Currants, red and white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 68% less calories than currant - currant has 56 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 currants for fat. Coconut water has a macronutrient ratio of 5:95:0 and for currants, 9:88:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Currants | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 95% | 88% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 69% less carbohydrates than currant - currant has 13.8g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Currant is an excellent source of dietary fiber and it has more dietary fiber than coconut water - currant has 4.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Currants and coconut water contain similar amounts of sugar - currant has 7.4g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Currants and coconut water contain similar amounts of protein - currant has 1.4g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both currants and coconut water are low in saturated fat - currant has 0.02g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Currant is an excellent source of Vitamin C and it has 314% more Vitamin C than coconut water - currant has 41mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Currants and coconut water contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Currants and coconut water contain similar amounts of Vitamin E - currant has 0.1mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Currant has more Vitamin K than coconut water - currant has 11ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Currant has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and currants contain significant amounts of thiamin.
| Coconut Water | Currants | |
|---|---|---|
| Thiamin | 0.03 MG | 0.04 MG |
| Riboflavin | ~ | 0.05 MG |
| Niacin | ~ | 0.1 MG |
| Pantothenic acid | ~ | 0.064 MG |
| Vitamin B6 | ~ | 0.07 MG |
| Folate | ~ | 8 UG |
Minerals
calcium
Currant has 371% more calcium than coconut water - currant has 33mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Currant has 32 times more iron than coconut water - currant has 1mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Currant is a great source of potassium and it has 67% more potassium than coconut water - currant has 275mg 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 Currants (Currants, red and white, raw) .
Coconut Water g
()
|
Daily Values (%) |
Currants 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 currants or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than currant - currant has 56 calories in 100g and coconut water has 18 calories.
Does currants or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than currant - currant has 13.8g of carbs for 100g and coconut water has 4.2g of carbohydrates.