Coconut Water vs. Oatmeal
Nutrition comparison of Coconut Water and Oatmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
oatmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and oatmeal:
- Coconut water has signficantly more Vitamin C than oatmeal.
- Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and coconut water has 95% less calories than oatmeal - oatmeal has 367 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 oatmeal per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Oatmeal | |
|---|---|---|
| Protein | 5% | 17% |
| Carbohydrates | 95% | 69% |
| Fat | ~ | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and coconut water has 94% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than coconut water - oatmeal has 9.8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Oatmeal and coconut water contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 71 times more protein than coconut water - oatmeal has 16g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than oatmeal - coconut water has 9.9mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal has more Vitamin E than coconut water - oatmeal has 0.47mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Coconut Water | Oatmeal | |
|---|---|---|
| Thiamin | 0.03 MG | 0.73 MG |
| Riboflavin | ~ | 0.14 MG |
| Niacin | ~ | 0.78 MG |
| Vitamin B6 | ~ | 0.12 MG |
| Folate | ~ | 32 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 643% more calcium than coconut water - oatmeal has 52mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 139 times more iron than coconut water - oatmeal has 4.2mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 112% more potassium than coconut water - oatmeal has 350mg 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 Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) .
Coconut Water g
()
|
Daily Values (%) |
Oatmeal 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 oatmeal or coconut water contain more calories in 100 grams?Oatmeal is high in calories and coconut water has 100% less calories than oatmeal - oatmeal has 367 calories in 100g and coconut water has 18 calories.
Does oatmeal or coconut water have more carbohydrates?
By weight, oatmeal is high in carbohydrates and coconut water has 90% fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does oatmeal or coconut water contain more iron?
Oatmeal is an abundant source of iron and it has 139 times more iron than coconut water - oatmeal has 4.2mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does oatmeal or coconut water contain more potassium?
Oatmeal is a rich source of potassium and it has 110% more potassium than coconut water - oatmeal has 350mg of potassium in 100 grams and coconut water has 165mg of potassium.