Coconut Water vs. Walnut
Nutrition comparison of Coconut Water and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and walnut:
- Coconut water has 69% less carbohydrates than walnut.
- Coconut water has signficantly more Vitamin C than walnut.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and coconut water has 97% less calories than walnut - walnut has 654 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Walnut | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 95% | 8% |
| Fat | ~ | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 69% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than coconut water - walnut has 6.7g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Walnut and coconut water contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 68 times more protein than coconut water - walnut has 15.2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Walnut is high in saturated fat and coconut water has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Walnut and coconut water contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than coconut water - walnut has 0.7mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Walnut and coconut water contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Walnut | |
|---|---|---|
| Thiamin | 0.03 MG | 0.341 MG |
| Riboflavin | ~ | 0.15 MG |
| Niacin | ~ | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.537 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 13 times more calcium than coconut water - walnut has 98mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Walnut is a great source of iron and it has 96 times more iron than coconut water - walnut has 2.9mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Walnut is an excellent source of potassium and it has 167% more potassium than coconut water - walnut has 441mg 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 Walnut (Nuts, walnuts, english) .
Coconut Water g
()
|
Daily Values (%) |
Walnut 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 walnut or coconut water contain more calories in 100 grams?Walnut is high in calories and coconut water has 100% less calories than walnut - walnut has 654 calories in 100g and coconut water has 18 calories.
Does walnut or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does walnut or coconut water contain more calcium?
Walnut is a rich source of calcium and it has 13 times more calcium than coconut water - walnut has 98mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does walnut or coconut water contain more potassium?
Walnut is a rich source of potassium and it has 170% more potassium than coconut water - walnut has 441mg of potassium in 100 grams and coconut water has 165mg of potassium.