Coconut Water vs. Grape Juice
Nutrition comparison of Coconut Water and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and grape juice:
- Coconut water has 70% less calories than grape juice.
- Coconut water has 71% less carbohydrates than grape juice.
- Coconut water has 72% less sugar than grape juice.
- Coconut water has signficantly more Vitamin C than grape juice.
- Grape juice has more riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 70% less calories than grape juice - grape juice has 60 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to grape juice for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Grape Juice | |
|---|---|---|
| Protein | 5% | 2% |
| Carbohydrates | 95% | 96% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 71% less carbohydrates than grape juice - grape juice has 14.8g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in grape juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Grape juice has more dietary fiber than coconut water - grape juice has 0.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 72% less sugar than grape juice - grape juice has 14.2g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Grape juice and coconut water contain similar amounts of protein - grape juice has 0.37g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both grape juice and coconut water are low in saturated fat - grape juice has 0.03g 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 grape juice - grape juice has 0.1mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Grape juice and coconut water contain similar amounts of Vitamin A - grape juice has 2.4ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Grape juice and coconut water contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Grape juice has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both coconut water and grape juice contain significant amounts of thiamin.
| Coconut Water | Grape Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.017 MG |
| Riboflavin | ~ | 0.015 MG |
| Niacin | ~ | 0.133 MG |
| Pantothenic acid | ~ | 0.048 MG |
| Vitamin B6 | ~ | 0.032 MG |
Minerals
calcium
Grape juice and coconut water contain similar amounts of calcium - grape juice has 11mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Grape juice and coconut water contain similar amounts of iron - grape juice has 0.25mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 59% more potassium than grape juice - grape juice has 104mg 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 Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Coconut Water g
()
|
Daily Values (%) |
Grape Juice 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 grape juice or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than grape juice - grape juice has 60 calories in 100g and coconut water has 18 calories.
Does grape juice or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than grape juice - grape juice has 14.8g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in grape juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.