Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and mint:
Coconut water has 74% less calories than mint - mint has 70 calories per 100 grams and coconut water has 18 calories.
Coconut Water | Mint | |
---|---|---|
Protein | 5% | ~ |
Carbohydrates | 95% | ~ |
Fat | ~ | ~ |
Alcohol | ~ | ~ |
Coconut water has 72% less carbohydrates than mint - mint has 14.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
Mint is an excellent source of dietary fiber and it has more dietary fiber than coconut water - mint has 8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
Mint has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and mint does not contain significant amounts.
Mint has 16 times more protein than coconut water - mint has 3.8g of protein per 100 grams and coconut water has 0.22g of protein.
Both mint and coconut water are low in saturated fat - mint has 0.25g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Mint is an excellent source of Vitamin C and it has 221% more Vitamin C than coconut water - mint has 31.8mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Mint is an excellent source of Vitamin A and it has more Vitamin A than coconut water - mint has 212ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Mint has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Coconut Water | Mint | |
---|---|---|
Thiamin | 0.03 MG | 0.082 MG |
Riboflavin | ~ | 0.266 MG |
Niacin | ~ | 1.706 MG |
Pantothenic acid | ~ | 0.338 MG |
Vitamin B6 | ~ | 0.129 MG |
Folate | ~ | 114 UG |
Mint is an excellent source of calcium and it has 33 times more calcium than coconut water - mint has 243mg of calcium per 100 grams and coconut water has 7mg of calcium.
Mint is an excellent source of iron and it has 168 times more iron than coconut water - mint has 5.1mg of iron per 100 grams and coconut water has 0.03mg of iron.
Mint is an excellent source of potassium and it has 245% more potassium than coconut water - mint has 569mg of potassium per 100 grams and coconut water has 165mg of potassium.
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 Mint (Peppermint, fresh) .
Coconut Water g
()
|
Daily Values (%) |
Mint 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 | |||