Coconut Water vs. Grapes
Nutrition comparison of Coconut Water and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and grapes:
- Coconut water has 3.2 times less carbohydrates than grape.
- Coconut water has 74% less calories than grape.
- Coconut water has 75% less sugar than grape.
- Grape has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 74% less calories than grape - grape has 69 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to grapes for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Grapes | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 95% | 95% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 3.2 times less carbohydrates than grape - grape has 18.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Grape has more dietary fiber than coconut water - grape has 0.9g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 75% less sugar than grape - grape has 15.5g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Grapes and coconut water contain similar amounts of protein - grape has 0.72g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both grapes and coconut water are low in saturated fat - grape has 0.05g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 209% more Vitamin C than grape - grape has 3.2mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Grapes and coconut water contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Grapes and coconut water contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Grape has more Vitamin K than coconut water - grape has 14.6ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Grape has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and grapes contain significant amounts of thiamin.
| Coconut Water | Grapes | |
|---|---|---|
| Thiamin | 0.03 MG | 0.069 MG |
| Riboflavin | ~ | 0.07 MG |
| Niacin | ~ | 0.188 MG |
| Pantothenic acid | ~ | 0.05 MG |
| Vitamin B6 | ~ | 0.086 MG |
| Folate | ~ | 2 UG |
Minerals
calcium
Grapes and coconut water contain similar amounts of calcium - grape has 10mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Grapes and coconut water contain similar amounts of iron - grape has 0.36mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Grapes and coconut water contain similar amounts of potassium - grape has 191mg 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Coconut Water g
()
|
Daily Values (%) |
Grapes 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 grapes or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than grape - grape has 69 calories in 100g and coconut water has 18 calories.
Does grapes or coconut water have more carbohydrates?
By weight, coconut water has 3.2 times fewer carbohydrates than grape - grape has 18.1g of carbs for 100g and coconut water has 4.2g of carbohydrates.