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.
Detailed nutritional comparison of coconut water and grape juice 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 Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Grape Juice src

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 5:96:0 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 ~ ~

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 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) .

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G Water G
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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.

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