Coconut Water vs. Pork
Nutrition comparison of Coconut Water and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and pork:
- Coconut water has signficantly more Vitamin C than pork.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Pork is an excellent source of potassium and protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and coconut water has 94% less calories than pork - pork has 297 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 much lighter in fat compared to pork per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Pork | |
|---|---|---|
| Protein | 5% | 36% |
| Carbohydrates | 95% | ~ |
| Fat | ~ | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut water and pork are low in carbohydrates - coconut water has 4.2g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 115 times more protein than coconut water - pork has 25.7g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Pork is high in saturated fat and coconut water has less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and coconut water does not contain significant amounts.
cholesterol
Coconut water has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Pork and coconut water contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than coconut water - pork has 21iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Pork and coconut water contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Coconut Water | Pork | |
|---|---|---|
| Thiamin | 0.03 MG | 0.706 MG |
| Riboflavin | ~ | 0.22 MG |
| Niacin | ~ | 4.206 MG |
| Pantothenic acid | ~ | 0.52 MG |
| Vitamin B6 | ~ | 0.391 MG |
| Folate | ~ | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork has 214% more calcium than coconut water - pork has 22mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Pork has 42 times more iron than coconut water - pork has 1.3mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Pork is an excellent source of potassium and it has 119% more potassium than coconut water - pork has 362mg 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 Pork (Pork, fresh, ground, cooked) .
Coconut Water g
()
|
Daily Values (%) |
Cooked Pork 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 pork or coconut water contain more calories in 100 grams?Pork is high in calories and coconut water has 90% less calories than pork - pork has 297 calories in 100g and coconut water has 18 calories.
Is pork or coconut water better for protein?
Pork is a fantastic source of protein and it has 115 times more protein than coconut water - pork has 25.7g of protein per 100 grams and coconut water has 0.22g of protein.
Does coconut water or pork have more carbohydrates?
By weight, both coconut water and pork are low in carbohydrates - coconut water has 4.2g of carbs for 100g and pork has no carbs..
Does pork or coconut water contain more potassium?
Pork is a rich source of potassium and it has 120% more potassium than coconut water - pork has 362mg of potassium in 100 grams and coconut water has 165mg of potassium.