Coconut Water vs. Nori
Nutrition comparison of Coconut Water and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and nori:
- Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Nori has signficantly more iron than coconut water.
- Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and coconut water contain similar amounts of calories - nori has 35 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and similar to nori for fat. Coconut water has a macronutrient ratio of 5:95:0 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Nori | |
|---|---|---|
| Protein | 5% | 67% |
| Carbohydrates | 95% | 33% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and coconut water contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Nori has more dietary fiber than coconut water - nori has 0.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Nori and coconut water contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Nori has 25 times more protein than coconut water - nori has 5.8g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both nori and coconut water are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 294% more Vitamin C than coconut water - nori has 39mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than coconut water - nori has 260ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Nori has more Vitamin E than coconut water - nori has 1mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Nori and coconut water contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Nori | |
|---|---|---|
| Thiamin | 0.03 MG | 0.098 MG |
| Riboflavin | ~ | 0.446 MG |
| Niacin | ~ | 1.47 MG |
| Pantothenic acid | ~ | 0.521 MG |
| Vitamin B6 | ~ | 0.159 MG |
| Folate | ~ | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 900% more calcium than coconut water - nori has 70mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Nori has signficantly more iron than coconut water - nori has 1.8mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Nori is an excellent source of potassium and it has 116% more potassium than coconut water - nori has 356mg 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 Nori (Seaweed, laver, raw) .
Coconut Water g
()
|
Daily Values (%) |
Nori 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 nori or coconut water contain more calories in 100 grams?Nori and coconut water contain similar amounts of calories - nori has 35 calories in 100g and coconut water has 18 calories.
Is nori or coconut water better for protein?
Nori has 25 times more protein than coconut water - nori has 5.8g of protein per 100 grams and coconut water has 0.22g of protein.
Does nori or coconut water have more carbohydrates?
By weight, nori and coconut water contain similar amounts of carbs - nori has 5.1g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does nori or coconut water contain more calcium?
Nori is a rich source of calcium and it has 900% more calcium than coconut water - nori has 70mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does nori or coconut water contain more potassium?
Nori is a rich source of potassium and it has 120% more potassium than coconut water - nori has 356mg of potassium in 100 grams and coconut water has 165mg of potassium.