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 - 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 5:96:0 and for grape juice, 3:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Coconut Water | Grape Juice | |
---|---|---|
Protein | 5% | 3% |
Carbohydrates | 96% | 96% |
Fat | ~ | 2% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 Grape Juice .
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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||