Coconut Water vs. Spinach
Nutrition comparison of Coconut Water and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and spinach:
- Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and coconut water contain similar amounts of calories - spinach has 23 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 lighter in fat compared to spinach per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Spinach | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 96% | 49% |
| Fat | ~ | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and coconut water are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than coconut water - spinach has 2.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Spinach and coconut water contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Spinach has 12 times more protein than coconut water - spinach has 2.9g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both spinach and coconut water are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 184% more Vitamin C than coconut water - spinach has 28.1mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than coconut water - spinach has 469ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than coconut water - spinach has 2mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than coconut water - spinach has 482.9ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Spinach | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | ~ | 0.189 MG |
| Niacin | ~ | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | ~ | 0.195 MG |
| Folate | ~ | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 13 times more calcium than coconut water - spinach has 99mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Spinach is a great source of iron and it has 89 times more iron than coconut water - spinach has 2.7mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Spinach is an excellent source of potassium and it has 238% more potassium than coconut water - spinach has 558mg of potassium per 100 grams and coconut water has 165mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Water or Spinach .
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Spinach (Spinach, raw) .
Coconut Water g
()
|
Daily Values (%) |
Spinach 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 spinach or coconut water contain more calories in 100 grams?Spinach and coconut water contain similar amounts of calories - spinach has 23 calories in 100g and coconut water has 18 calories.
Is spinach or coconut water better for protein?
Spinach has 12 times more protein than coconut water - spinach has 2.9g of protein per 100 grams and coconut water has 0.22g of protein.
Does spinach or coconut water have more carbohydrates?
By weight, both spinach and coconut water are low in carbohydrates - spinach has 3.6g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does spinach or coconut water contain more calcium?
Spinach is a rich source of calcium and it has 13 times more calcium than coconut water - spinach has 99mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does spinach or coconut water contain more potassium?
Spinach is a rich source of potassium and it has 240% more potassium than coconut water - spinach has 558mg of potassium in 100 grams and coconut water has 165mg of potassium.