Coconut Water vs. Spirulina
Nutrition comparison of Coconut Water and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and spirulina:
- Coconut water has 4.6 times less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin E than coconut water.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and coconut water has 94% less calories than spirulina - spirulina has 290 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 spirulina per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Spirulina | |
|---|---|---|
| Protein | 5% | 58% |
| Carbohydrates | 95% | 24% |
| Fat | ~ | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 4.6 times less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than coconut water - spirulina has 3.6g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Spirulina and coconut water contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 260 times more protein than coconut water - spirulina has 57.5g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Spirulina and coconut water contain similar amounts of Vitamin C - spirulina has 10.1mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than coconut water - spirulina has 29ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than coconut water - spirulina has 5mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than coconut water - spirulina has 25.5ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Spirulina | |
|---|---|---|
| Thiamin | 0.03 MG | 2.38 MG |
| Riboflavin | ~ | 3.67 MG |
| Niacin | ~ | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | ~ | 0.364 MG |
| Folate | ~ | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 16 times more calcium than coconut water - spirulina has 120mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Spirulina is an excellent source of iron and it has 949 times more iron than coconut water - spirulina has 28.5mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 726% more potassium than coconut water - spirulina has 1363mg 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 Spirulina (Seaweed, spirulina, dried) .
Coconut Water g
()
|
Daily Values (%) |
Spirulina 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 spirulina or coconut water contain more calories in 100 grams?Spirulina is high in calories and coconut water has 90% less calories than spirulina - spirulina has 290 calories in 100g and coconut water has 18 calories.
Is spirulina or coconut water better for protein?
Spirulina is a fantastic source of protein and it has 260 times more protein than coconut water - spirulina has 57.5g of protein per 100 grams and coconut water has 0.22g of protein.
Does spirulina or coconut water have more carbohydrates?
By weight, coconut water has 4.6 times fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does spirulina or coconut water contain more calcium?
Spirulina is a rich source of calcium and it has 16 times more calcium than coconut water - spirulina has 120mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does spirulina or coconut water contain more iron?
Spirulina is an abundant source of iron and it has 949 times more iron than coconut water - spirulina has 28.5mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does spirulina or coconut water contain more potassium?
Spirulina is a rich source of potassium and it has 730% more potassium than coconut water - spirulina has 1363mg of potassium in 100 grams and coconut water has 165mg of potassium.