Coconut Water vs. Pineapple Juice
Nutrition comparison of Coconut Water and Pineapple Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
pineapple juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and pineapple juice:
- Coconut water has 61% less sugar than pineapple juice.
- Coconut water has 66% less calories than pineapple juice.
- Coconut water has 67% less carbohydrates than pineapple juice.
- Pineapple juice has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 66% less calories than pineapple juice - pineapple juice has 53 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to pineapple juice for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for pineapple juice, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Pineapple Juice | |
|---|---|---|
| Protein | 5% | 3% |
| Carbohydrates | 95% | 95% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 67% less carbohydrates than pineapple juice - pineapple juice has 12.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Pineapple juice has more dietary fiber than coconut water - pineapple juice has 0.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 61% less sugar than pineapple juice - pineapple juice has 10g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Pineapple juice and coconut water contain similar amounts of protein - pineapple juice has 0.36g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both pineapple juice and coconut water are low in saturated fat - pineapple juice has 0.01g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Pineapple juice and coconut water contain similar amounts of Vitamin C - pineapple juice has 10mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Pineapple juice and coconut water contain similar amounts of Vitamin A - pineapple juice has 1.5ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Pineapple juice and coconut water contain similar amounts of Vitamin E - pineapple juice has 0.02mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Pineapple juice and coconut water contain similar amounts of Vitamin K - pineapple juice has 0.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Pineapple juice has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and pineapple juice contain significant amounts of thiamin.
| Coconut Water | Pineapple Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.058 MG |
| Riboflavin | ~ | 0.021 MG |
| Niacin | ~ | 0.199 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | ~ | 0.1 MG |
| Folate | ~ | 18 UG |
Minerals
calcium
Pineapple juice and coconut water contain similar amounts of calcium - pineapple juice has 13mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Pineapple juice and coconut water contain similar amounts of iron - pineapple juice has 0.31mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Pineapple juice and coconut water contain similar amounts of potassium - pineapple juice has 130mg 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 Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) .
Coconut Water 245g
(
cup
)
|
Daily Values (%) |
Pineapple Juice 250g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 44KCAL 2% |
|
5% | calories | 202% |
|
133KCAL 7% | |
| 10G 4% |
|
5% | carbohydrates | 220% |
|
32G 13% | |
|
|
5% | dietary fiber | >999% |
|
0.5G 2% | ||
| 9.6G | 5% | sugar | 160% | 25G | |||
|
|
5% | total fat | >999% |
|
0.3G 1% | ||
|
|
5% | saturated fat | >999% |
|
0.02G 0.1% | ||
| 5% | monounsaturated fat | >999% | 0.04G | ||||
| 5% | polyunsaturated fat | >999% | 0.11G | ||||
| 64MG 4% |
|
>999% | sodium | 5% |
|
5MG 0.3% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
3.8UG 1% | ||
| 24MG 32% |
|
5% | Vitamin C | 4% |
|
25MG 33% | |
| 17MG 2% |
|
5% | calcium | 94% |
|
33MG 3% | |
| 0.07MG 0.4% |
|
5% | iron | >999% |
|
0.78MG 4% | |
| 15MG 5% |
|
5% | magnesium | 100% |
|
30MG 10% | |
| 404MG 18% |
|
24% | potassium | 5% |
|
325MG 14% | |
| 0.07MG 7% |
|
5% | thiamin (Vit B1) | 114% |
|
0.15MG 13% | |
|
|
5% | riboflavin (Vit B2) | >999% |
|
0.05MG 5% | ||
|
|
5% | niacin (Vit B3) | >999% |
|
0.5MG 4% | ||
|
|
5% | Vitamin B6 | >999% |
|
0.25MG 19% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.14MG 3% | ||
|
|
5% | folate (Vit B9) | >999% |
|
45UG 11% | ||
|
|
5% | Vitamin E | >999% |
|
0.05MG 0.3% | ||
|
|
5% | Vitamin K | >999% |
|
0.75UG 1% | ||
| 0.54G 1% |
|
5% | protein | 67% |
|
0.9G 2% | |
|
|
5% | choline | >999% |
|
8.3MG 2% | ||
| 0.02MG 2% |
|
5% | copper | 746% |
|
0.17MG 14% | |
| 0.54MG 30% |
|
5% | manganese | 141% |
|
1.3MG 70% | |
| 12MG 2% |
|
5% | phosphorus | 67% |
|
20MG 3% | |
|
|
5% | selenium | >999% |
|
0.25UG 1% | ||
| 0.05MG 1% |
|
5% | zinc | 459% |
|
0.28MG 3% | |
| 233G | 8% | Water | 5% | 216G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does pineapple juice or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than pineapple juice - pineapple juice has 53 calories in 100g and coconut water has 18 calories.
Does pineapple juice or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than pineapple juice - pineapple juice has 12.9g of carbs for 100g and coconut water has 4.2g of carbohydrates.