Coconut Water vs. Oat Milk
Nutrition comparison of Coconut Water and Oat Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
oat milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and oat milk:
- Coconut water has 53% less calories than oat milk.
- Coconut water has more thiamin, however, oat milk contains more riboflavin and Vitamin B12.
- Coconut water has signficantly more Vitamin C than oat milk.
- Oat milk is an excellent source of calcium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Oat Milk (VANILLA OAT OATMILK, VANILLA) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 53% less calories than oat milk - coconut water has 18 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and lighter in fat compared to oat milk per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for oat milk, 13:73:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Oat Milk | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 95% | 73% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water and oat milk contain similar amounts of carbs - coconut water has 4.2g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has more dietary fiber than coconut water - oat milk has 0.8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water and oat milk contain similar amounts of sugar - coconut water has 3.9g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Coconut water and oat milk contain similar amounts of protein - coconut water has 0.22g of protein per 100 grams and oat milk has 1.3g of protein.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than oat milk - coconut water has 9.9mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Oat milk has more Vitamin A than coconut water - oat milk has 37.5ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than coconut water - oat milk has 33iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin, however, oat milk contains more riboflavin and Vitamin B12.
| Coconut Water | Oat Milk | |
|---|---|---|
| Thiamin | 0.03 MG | ~ |
| Riboflavin | ~ | 0.142 MG |
| Vitamin B12 | ~ | 0.38 UG |
Minerals
calcium
Oat milk is an excellent source of calcium and it has 16 times more calcium than coconut water - coconut water has 7mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Coconut water and oat milk contain similar amounts of iron - coconut water has 0.03mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Coconut water has 371% more potassium than oat milk - coconut water has 165mg of potassium per 100 grams and oat milk has 35mg 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 Oat Milk (VANILLA OAT OATMILK, VANILLA) .
Coconut Water g
()
|
Daily Values (%) |
Oat Milk 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 coconut water or oat milk contain more calories in 100 grams?Coconut water has 50% less calories than oat milk - coconut water has 18 calories in 100g and oat milk has 38 calories.
Does coconut water or oat milk have more carbohydrates?
By weight, coconut water and oat milk contain similar amounts of carbs - coconut water has 4.2g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does coconut water or oat milk contain more calcium?
Oat milk is a rich source of calcium and it has 16 times more calcium than coconut water - coconut water has 7mg of calcium in 100 grams and oat milk has 125mg of calcium.