Coconut Water vs. Canned Tuna
Nutrition comparison of Coconut Water and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and canned tuna:
- Canned tuna is a great source of potassium.
- Canned tuna is an excellent source of protein.
- Coconut water has more thiamin, however, canned tuna contains more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Coconut water has signficantly more Vitamin C than canned tuna.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canned tuna is high in calories and coconut water has 86% less calories than canned tuna - canned tuna has 128 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and much lighter in fat compared to canned tuna per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Canned Tuna | |
|---|---|---|
| Protein | 5% | 78% |
| Carbohydrates | 95% | ~ |
| Fat | ~ | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut water and canned tuna are low in carbohydrates - coconut water has 4.2g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Canned tuna has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 106 times more protein than coconut water - canned tuna has 23.6g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both canned tuna and coconut water are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and coconut water does not contain significant amounts.
cholesterol
Coconut water has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than canned tuna - coconut water has 9.9mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than coconut water - canned tuna has 6ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin, however, canned tuna contains more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Coconut Water | Canned Tuna | |
|---|---|---|
| Thiamin | 0.03 MG | 0.008 MG |
| Riboflavin | ~ | 0.044 MG |
| Niacin | ~ | 5.799 MG |
| Pantothenic acid | ~ | 0.124 MG |
| Vitamin B6 | ~ | 0.217 MG |
| Folate | ~ | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Canned tuna and coconut water contain similar amounts of calcium - canned tuna has 14mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Canned tuna has 31 times more iron than coconut water - canned tuna has 0.97mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Canned tuna is a great source of potassium and it has 44% more potassium than coconut water - canned tuna has 237mg 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Coconut Water g
()
|
Daily Values (%) |
Canned Tuna 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 canned tuna or coconut water contain more calories in 100 grams?Canned tuna is high in calories and coconut water has 90% less calories than canned tuna - canned tuna has 128 calories in 100g and coconut water has 18 calories.
Is canned tuna or coconut water better for protein?
Canned tuna is a fantastic source of protein and it has 106 times more protein than coconut water - canned tuna has 23.6g of protein per 100 grams and coconut water has 0.22g of protein.
Does coconut water or canned tuna have more carbohydrates?
By weight, both coconut water and canned tuna are low in carbohydrates - coconut water has 4.2g of carbs for 100g and canned tuna has no carbs..