Coconut Water vs. Bittersweet Chocolate
Nutrition comparison of Coconut Water and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and bittersweet chocolate:
- Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Bittersweet chocolate is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Coconut water has signficantly less carbohydrates than bittersweet chocolate.
- Coconut water has signficantly more Vitamin C than bittersweet chocolate.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and coconut water has 97% less calories than bittersweet chocolate - bittersweet chocolate has 642 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 bittersweet chocolate per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Bittersweet Chocolate | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 95% | 18% |
| Fat | ~ | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has signficantly less carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Bittersweet chocolate is an excellent source of dietary fiber and it has more dietary fiber than coconut water - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Bittersweet chocolate and coconut water contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 64 times more protein than coconut water - bittersweet chocolate has 14.3g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and coconut water has less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and coconut water does not contain significant amounts.
cholesterol
Both bittersweet chocolate and coconut water are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than bittersweet chocolate - coconut water has 9.9mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate has more Vitamin E than coconut water - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than coconut water - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Bittersweet chocolate has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.03 MG | 0.147 MG |
| Riboflavin | ~ | 0.1 MG |
| Niacin | ~ | 1.355 MG |
| Pantothenic acid | ~ | 0.168 MG |
| Vitamin B6 | ~ | 0.027 MG |
| Folate | ~ | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 13 times more calcium than coconut water - bittersweet chocolate has 101mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 579 times more iron than coconut water - bittersweet chocolate has 17.4mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Bittersweet chocolate is an excellent source of potassium and it has 403% more potassium than coconut water - bittersweet chocolate has 830mg 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Coconut Water g
()
|
Daily Values (%) |
Bittersweet Chocolate 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 bittersweet chocolate or coconut water contain more calories in 100 grams?Bittersweet chocolate is high in calories and coconut water has 100% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and coconut water has 18 calories.
Does bittersweet chocolate or coconut water have more carbohydrates?
By weight, coconut water has signficantly fewer carbohydrates than bittersweet chocolate - bittersweet chocolate has 28.4g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does bittersweet chocolate or coconut water contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 13 times more calcium than coconut water - bittersweet chocolate has 101mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does bittersweet chocolate or coconut water contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 579 times more iron than coconut water - bittersweet chocolate has 17.4mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does bittersweet chocolate or coconut water contain more potassium?
Bittersweet chocolate is a rich source of potassium and it has 400% more potassium than coconut water - bittersweet chocolate has 830mg of potassium in 100 grams and coconut water has 165mg of potassium.