Coconut Water vs. Salt
Nutrition comparison of Coconut Water and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and salt:
- Coconut water has more thiamin.
- Coconut water has signficantly more Vitamin C than salt.
- Coconut water has signficantly more potassium than salt.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salt has less calories than coconut water - coconut water has 18 calories per 100 grams and salt does not contain significant amounts.
| Coconut Water | Salt | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 95% | ~ |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut water and salt are low in carbohydrates - coconut water has 4.2g of total carbs per 100 grams and salt does not contain significant amounts.
sugar
Salt has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Coconut water and salt contain similar amounts of protein - coconut water has 0.22g of protein per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than salt - coconut water has 9.9mg of Vitamin C per 100 grams and salt does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin.
| Coconut Water | Salt | |
|---|---|---|
| Thiamin | 0.03 MG | ~ |
Minerals
calcium
Salt has 243% more calcium than coconut water - salt has 24mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Salt and coconut water contain similar amounts of iron - salt has 0.33mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has signficantly more potassium than salt - salt has 8mg 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 Salt (Salt, table) .
Coconut Water g
()
|
Daily Values (%) |
Salt 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 salt contain more calories in 100 grams?Salt has less calories than coconut water - coconut water has 18 calories in 100g and salt does not contain significant amounts.
Does coconut water or salt have more carbohydrates?
By weight, both coconut water and salt are low in carbohydrates - coconut water has 4.2g of carbs for 100g and salt has no carbs..