Coconut Water vs. White Rice
Nutrition comparison of Coconut Water and Cooked White Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and white rice:
- Coconut water has signficantly less carbohydrates than white rice.
- Coconut water has signficantly more Vitamin C than white rice.
- White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- White rice has signficantly more iron than coconut water.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and coconut water has 86% less calories than white rice - white rice has 130 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs and similar to white rice for protein and fat. Coconut water has a macronutrient ratio of 5:95:0 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | White Rice | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 95% | 91% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
White rice has more dietary fiber than coconut water - white rice has 0.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
White rice has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 982% more protein than coconut water - white rice has 2.4g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both white rice and coconut water are low in saturated fat - white rice has 0.06g 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 white rice - coconut water has 9.9mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | White Rice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.167 MG |
| Riboflavin | ~ | 0.016 MG |
| Niacin | ~ | 1.835 MG |
| Pantothenic acid | ~ | 0.411 MG |
| Vitamin B6 | ~ | 0.05 MG |
| Folate | ~ | 58 UG |
Minerals
calcium
White rice and coconut water contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
White rice has signficantly more iron than coconut water - white rice has 1.5mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 469% more potassium than white rice - white rice has 29mg 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 White Rice (Rice, white, medium-grain, enriched, cooked) .
Coconut Water g
()
|
Daily Values (%) |
Cooked White Rice 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 white rice or coconut water contain more calories in 100 grams?White rice is high in calories and coconut water has 90% less calories than white rice - white rice has 130 calories in 100g and coconut water has 18 calories.
Does white rice or coconut water have more carbohydrates?
By weight, coconut water has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and coconut water has 4.2g of carbohydrates.