Coconut Water vs. White Sugar
Nutrition comparison of Coconut Water and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and white sugar:
- Coconut water has more thiamin, however, white sugar contains more riboflavin.
- Coconut water has signficantly more Vitamin C than white sugar.
- Coconut water has signficantly more potassium than white sugar.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and coconut water has 95% less calories than white sugar - white sugar has 387 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in protein, lighter in carbs and similar to white sugar for fat. Coconut water has a macronutrient ratio of 5:95:0 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | White Sugar | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 95% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and coconut water has 96% less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in white sugar and coconut water are both made of 100% sugar.
sugar
White sugar is high in sugar and coconut water has 96% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Coconut water and white sugar contain similar amounts of protein - coconut water has 0.22g of protein per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than white sugar - coconut water has 9.9mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin, however, white sugar contains more riboflavin.
| Coconut Water | White Sugar | |
|---|---|---|
| Thiamin | 0.03 MG | ~ |
| Riboflavin | ~ | 0.019 MG |
Minerals
calcium
White sugar and coconut water contain similar amounts of calcium - white sugar has 1mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
White sugar and coconut water contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has signficantly more potassium than white sugar - white sugar has 2mg 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 Sugar (Sugar, granulated) .
Coconut Water g
()
|
Daily Values (%) |
White Sugar 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 sugar or coconut water contain more calories in 100 grams?White sugar is high in calories and coconut water has 100% less calories than white sugar - white sugar has 387 calories in 100g and coconut water has 18 calories.
Does white sugar or coconut water have more carbohydrates?
By weight, white sugar is high in carbohydrates and coconut water has 100% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in white sugar and coconut water are both made of 100% sugar.