Coconut Water vs. Tangerine
Nutrition comparison of Coconut Water and Tangerine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
tangerine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and tangerine:
- Coconut water has 63% less sugar than tangerine.
- Coconut water has 66% less calories than tangerine.
- Coconut water has 68% less carbohydrates than tangerine.
- Tangerine has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Tangerine has signficantly more calcium than coconut water.
- Tangerine has signficantly more dietary fiber than coconut water.
- Tangerine is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Tangerine (Tangerines, (mandarin oranges), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 66% less calories than tangerine - tangerine has 53 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to tangerine for protein. Coconut water has a macronutrient ratio of 5:95:0 and for tangerine, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Tangerine | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 95% | 90% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 68% less carbohydrates than tangerine - tangerine has 13.3g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in tangerine are made of 85% sugar and 15% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Tangerine has signficantly more dietary fiber than coconut water - tangerine has 1.8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 63% less sugar than tangerine - tangerine has 10.6g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Tangerine and coconut water contain similar amounts of protein - tangerine has 0.81g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both tangerine and coconut water are low in saturated fat - tangerine has 0.04g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Tangerine is an excellent source of Vitamin C and it has 170% more Vitamin C than coconut water - tangerine has 26.7mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Tangerine has more Vitamin A than coconut water - tangerine has 34ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Tangerine and coconut water contain similar amounts of Vitamin E - tangerine has 0.2mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Tangerine has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and tangerine contain significant amounts of thiamin.
| Coconut Water | Tangerine | |
|---|---|---|
| Thiamin | 0.03 MG | 0.058 MG |
| Riboflavin | ~ | 0.036 MG |
| Niacin | ~ | 0.376 MG |
| Pantothenic acid | ~ | 0.216 MG |
| Vitamin B6 | ~ | 0.078 MG |
| Folate | ~ | 16 UG |
Minerals
calcium
Tangerine has signficantly more calcium than coconut water - tangerine has 37mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Tangerine and coconut water contain similar amounts of iron - tangerine has 0.15mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Tangerine and coconut water contain similar amounts of potassium - tangerine has 166mg 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 Tangerine (Tangerines, (mandarin oranges), raw) .
Coconut Water g
()
|
Daily Values (%) |
Tangerine 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 tangerine or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than tangerine - tangerine has 53 calories in 100g and coconut water has 18 calories.
Does tangerine or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than tangerine - tangerine has 13.3g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in tangerine are made of 90% sugar and 20% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.