Coconut Water vs. Grapefruit
Nutrition comparison of Coconut Water and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and grapefruit:
- Coconut water has 57% less calories than grapefruit.
- Coconut water has 60% less carbohydrates than grapefruit.
- Grapefruit has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Grapefruit has signficantly more dietary fiber than coconut water.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 57% less calories than grapefruit - grapefruit has 42 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs and similar to grapefruit for protein and fat. Coconut water has a macronutrient ratio of 5:95:0 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Grapefruit | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 95% | 91% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 60% less carbohydrates than grapefruit - grapefruit has 10.7g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Grapefruit has signficantly more dietary fiber than coconut water - grapefruit has 1.6g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Grapefruit and coconut water contain similar amounts of sugar - grapefruit has 6.9g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Grapefruit and coconut water contain similar amounts of protein - grapefruit has 0.77g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both grapefruit and coconut water are low in saturated fat - grapefruit has 0.02g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 215% more Vitamin C than coconut water - grapefruit has 31.2mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than coconut water - grapefruit has 58ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Grapefruit and coconut water contain similar amounts of Vitamin E - grapefruit has 0.13mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Grapefruit has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and grapefruit contain significant amounts of thiamin.
| Coconut Water | Grapefruit | |
|---|---|---|
| Thiamin | 0.03 MG | 0.043 MG |
| Riboflavin | ~ | 0.031 MG |
| Niacin | ~ | 0.204 MG |
| Pantothenic acid | ~ | 0.262 MG |
| Vitamin B6 | ~ | 0.053 MG |
| Folate | ~ | 13 UG |
Minerals
calcium
Grapefruit has 214% more calcium than coconut water - grapefruit has 22mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Grapefruit and coconut water contain similar amounts of iron - grapefruit has 0.08mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Grapefruit and coconut water contain similar amounts of potassium - grapefruit has 135mg 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Coconut Water g
()
|
Daily Values (%) |
Grapefruit 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 grapefruit or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than grapefruit - grapefruit has 42 calories in 100g and coconut water has 18 calories.
Does grapefruit or coconut water have more carbohydrates?
By weight, coconut water has 60% fewer carbohydrates than grapefruit - grapefruit has 10.7g of carbs for 100g and coconut water has 4.2g of carbohydrates.