Coconut Water vs. Lemon
Nutrition comparison of Coconut Water and Lemon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
lemon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and lemon:
- Lemon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lemon is a great source of dietary fiber.
- Lemon is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Lemon (Lemons, raw, without peel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon and coconut water contain similar amounts of calories - lemon has 29 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and lighter in fat compared to lemon per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for lemon, 10:84:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Lemon | |
|---|---|---|
| Protein | 5% | 10% |
| Carbohydrates | 95% | 84% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and coconut water contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Lemon is a great source of dietary fiber and it has more dietary fiber than coconut water - lemon has 2.8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Lemon and coconut water contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Lemon and coconut water contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both lemon and coconut water are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has 435% more Vitamin C than coconut water - lemon has 53mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Lemon and coconut water contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Lemon and coconut water contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Lemon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and lemon contain significant amounts of thiamin.
| Coconut Water | Lemon | |
|---|---|---|
| Thiamin | 0.03 MG | 0.04 MG |
| Riboflavin | ~ | 0.02 MG |
| Niacin | ~ | 0.1 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | ~ | 0.08 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Lemon has 271% more calcium than coconut water - lemon has 26mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Lemon has 19 times more iron than coconut water - lemon has 0.6mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Lemon and coconut water contain similar amounts of potassium - lemon has 138mg 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 Lemon (Lemons, raw, without peel) .
Coconut Water g
()
|
Daily Values (%) |
Lemon 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 lemon or coconut water contain more calories in 100 grams?Lemon and coconut water contain similar amounts of calories - lemon has 29 calories in 100g and coconut water has 18 calories.
Does lemon or coconut water have more carbohydrates?
By weight, lemon and coconut water contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and coconut water has 4.2g of carbohydrates.