Almond Milk vs. Coconut Water

Nutrition comparison of Almond Milk and Coconut Water


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almond milk versus coconut water (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almond milk and coconut water:

  • Almond milk has signficantly more Vitamin E than coconut water.
  • Almond milk is an excellent source of calcium.
  • Coconut water has more thiamin, however, almond milk contains more riboflavin and niacin.
  • Coconut water has signficantly more Vitamin C than almond milk.
Detailed nutritional comparison of almond milk and coconut water is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Almond Milk src
Image of Coconut Water src

Calories and Carbs

calories

Coconut water and almond milk contain similar amounts of calories - coconut water has 18 calories per 100 grams and almond milk has 15 calories.

For macronutrient ratios, almond milk is heavier in protein, much lighter in carbs and much heavier in fat compared to coconut water per calorie. Almond milk has a macronutrient ratio of 10:33:57 and for coconut water, 5:96:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Milk Coconut Water
Protein 10% 5%
Carbohydrates 33% 96%
Fat 57% ~
Alcohol ~ ~

carbohydrates

Both coconut water and almond milk are low in carbohydrates - coconut water has 4.2g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.

The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in coconut water comprise of 100% sugar.

dietary fiber

Almond milk has more dietary fiber than coconut water - almond milk has 0.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Coconut water and almond milk contain similar amounts of sugar - coconut water has 3.9g of sugar per 100 grams and almond milk has 0.81g of sugar.

Protein

protein

Coconut water and almond milk contain similar amounts of protein - coconut water has 0.22g of protein per 100 grams and almond milk has 0.4g of protein.

Fat

saturated fat

Both almond milk and coconut water are low in saturated fat - almond milk has 0.08g 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 almond milk - coconut water has 9.9mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.

Vitamin D

Almond milk has more Vitamin D than coconut water - almond milk has 41iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.

Vitamin E

Almond milk has signficantly more Vitamin E than coconut water - almond milk has 6.3mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

Coconut water has more thiamin, however, almond milk contains more riboflavin and niacin.

Almond Milk Coconut Water
Thiamin ~ 0.03 MG
Riboflavin 0.01 MG ~
Niacin 0.07 MG ~
Pantothenic acid 0.01 MG ~
Folate 1 UG ~

Minerals

calcium

Almond milk is an excellent source of calcium and it has 25 times more calcium than coconut water - coconut water has 7mg of calcium per 100 grams and almond milk has 184mg of calcium.

iron

Coconut water and almond milk contain similar amounts of iron - coconut water has 0.03mg of iron per 100 grams and almond milk has 0.28mg of iron.

potassium

Coconut water has 146% more potassium than almond milk - coconut water has 165mg of potassium per 100 grams and almond milk has 67mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almond Milk or Coconut Water .

Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) .

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G Water G
G Starch G
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FAQ

Does coconut water or almond milk contain more calories in 100 grams?
Coconut water and almond milk contain similar amounts of calories - coconut water has 18 calories in 100g and almond milk has 15 calories.

Does coconut water or almond milk have more carbohydrates?
By weight, both coconut water and almond milk are low in carbohydrates - coconut water has 4.2g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in coconut water comprise of 100% sugar.

Does coconut water or almond milk contain more calcium?
Almond milk is a rich source of calcium and it has 25 times more calcium than coconut water - coconut water has 7mg of calcium in 100 grams and almond milk has 184mg of calcium.