Coconut Water vs. Mint
Nutrition comparison of Coconut Water and Mint
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 72% less carbohydrates than mint.
- Coconut water has 74% less calories than mint.
- Mint has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mint is an excellent source of Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 74% less calories than mint - mint has 70 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and lighter in fat compared to mint per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for mint, 18:72:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Mint | |
|---|---|---|
| Protein | 5% | 18% |
| Carbohydrates | 96% | 72% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
Mint has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
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 Mint .
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 | |||
FAQ
Does mint or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than mint - mint has 70 calories in 100g and coconut water has 18 calories.
Does mint or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than mint - mint has 14.9g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does mint or coconut water contain more calcium?
Mint is a rich source of calcium and it has 33 times more calcium than coconut water - mint has 243mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does mint or coconut water contain more iron?
Mint is an abundant source of iron and it has 168 times more iron than coconut water - mint has 5.1mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does mint or coconut water contain more potassium?
Mint is a rich source of potassium and it has 250% more potassium than coconut water - mint has 569mg of potassium in 100 grams and coconut water has 165mg of potassium.