Coconut Water vs. Egg White
Nutrition comparison of Coconut Water and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and egg white:
- Coconut water has 65% less calories than egg white.
- Coconut water has more thiamin, however, egg white contains more riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
- Coconut water has signficantly more Vitamin C than egg white.
- Egg white is a great source of protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 65% less calories than egg white - egg white has 52 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and similar to egg white for fat. Coconut water has a macronutrient ratio of 5:95:0 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Egg White | |
|---|---|---|
| Protein | 5% | 91% |
| Carbohydrates | 95% | 6% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and coconut water are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in egg white and coconut water are both made of 100% sugar.
sugar
Egg white and coconut water contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Egg white is a great source of protein and it has 48 times more protein than coconut water - egg white has 10.9g of protein per 100 grams and coconut water has 0.22g of protein.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than egg white - coconut water has 9.9mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin, however, egg white contains more riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
| Coconut Water | Egg White | |
|---|---|---|
| Thiamin | 0.03 MG | 0.004 MG |
| Riboflavin | ~ | 0.439 MG |
| Niacin | ~ | 0.105 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | ~ | 0.005 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Egg white and coconut water contain similar amounts of calcium - egg white has 7mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Egg white and coconut water contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Egg white and coconut water contain similar amounts of potassium - egg white has 163mg 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 Egg White (Egg, white, raw, fresh) .
Coconut Water g
()
|
Daily Values (%) |
Egg White 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 egg white or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than egg white - egg white has 52 calories in 100g and coconut water has 18 calories.
Is egg white or coconut water better for protein?
Egg white is a great source of protein and it has 48 times more protein than coconut water - egg white has 10.9g of protein per 100 grams and coconut water has 0.22g of protein.
Does egg white or coconut water have more carbohydrates?
By weight, both egg white and coconut water are low in carbohydrates - egg white has 0.73g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in egg white and coconut water are both made of 100% sugar.