Coconut Water vs. Flaxseeds
Nutrition comparison of Coconut Water and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and flaxseeds:
- Coconut water has signficantly less carbohydrates than flaxseed.
- Coconut water has signficantly less saturated fat than flaxseed.
- Coconut water has signficantly more Vitamin C than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and coconut water has 97% less calories than flaxseed - flaxseed has 534 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Flaxseeds | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 95% | 21% |
| Fat | ~ | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than coconut water - flaxseed has 27.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Flaxseeds and coconut water contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 82 times more protein than coconut water - flaxseed has 18.3g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has signficantly less saturated fat than flaxseed - flaxseed has 3.7g 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 flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin E
Flaxseeds and coconut water contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Flaxseeds and coconut water contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Flaxseeds | |
|---|---|---|
| Thiamin | 0.03 MG | 1.644 MG |
| Riboflavin | ~ | 0.161 MG |
| Niacin | ~ | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | ~ | 0.473 MG |
| Folate | ~ | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 35 times more calcium than coconut water - flaxseed has 255mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 190 times more iron than coconut water - flaxseed has 5.7mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 393% more potassium than coconut water - flaxseed has 813mg 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 Flaxseeds (Seeds, flaxseed) .
Coconut Water g
()
|
Daily Values (%) |
Flaxseeds 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 flaxseeds or coconut water contain more calories in 100 grams?Flaxseed is high in calories and coconut water has 100% less calories than flaxseed - flaxseed has 534 calories in 100g and coconut water has 18 calories.
Does flaxseeds or coconut water have more carbohydrates?
By weight, coconut water has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in coconut water comprise of 100% sugar.
Does flaxseeds or coconut water contain more calcium?
Flaxseed is a rich source of calcium and it has 35 times more calcium than coconut water - flaxseed has 255mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does flaxseeds or coconut water contain more iron?
Flaxseed is an abundant source of iron and it has 190 times more iron than coconut water - flaxseed has 5.7mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does flaxseeds or coconut water contain more potassium?
Flaxseed is a rich source of potassium and it has 390% more potassium than coconut water - flaxseed has 813mg of potassium in 100 grams and coconut water has 165mg of potassium.