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.
Detailed nutritional comparison of coconut water and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Coconut Water src
Image of Flaxseeds src

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 5:96:0 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Flaxseeds
Protein 5% 13%
Carbohydrates 96% 20%
Fat ~ 67%
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 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 Coconut Water or Flaxseeds .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.