Coconut Water vs. Almonds

Nutrition comparison of Coconut Water and Almonds


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

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

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

  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
  • Coconut water has 4 times less carbohydrates than almond.
  • Coconut water has signficantly less saturated fat than almond.
  • Coconut water has signficantly more Vitamin C than almond.
Detailed nutritional comparison of coconut water and almonds 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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Almonds src

Calories and Carbs

calories

Almond is high in calories and coconut water has 97% less calories than almond - almond has 579 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 almonds per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Almonds
Protein 5% 14%
Carbohydrates 96% 14%
Fat ~ 72%
Alcohol ~ ~

carbohydrates

Coconut water has 4 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than coconut water - almond has 12.5g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Almonds and coconut water contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and coconut water has 3.9g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 95 times more protein than coconut water - almond has 21.2g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Coconut water has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and coconut water does not contain significant amounts.

trans fat

Both almonds and coconut water are low in trans fat - almond has 0.02g of trans fat per 100 grams and coconut water does not contain significant amounts.

Vitamins

Vitamin C

Coconut water has signficantly more Vitamin C than almond - coconut water has 9.9mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Almonds and coconut water contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has more Vitamin E than coconut water - almond has 25.6mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Coconut Water Almonds
Thiamin 0.03 MG 0.205 MG
Riboflavin ~ 1.138 MG
Niacin ~ 3.618 MG
Pantothenic acid ~ 0.471 MG
Vitamin B6 ~ 0.137 MG
Folate ~ 44 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 37 times more calcium than coconut water - almond has 269mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Almond is an excellent source of iron and it has 122 times more iron than coconut water - almond has 3.7mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Almond is an excellent source of potassium and it has 344% more potassium than coconut water - almond has 733mg of potassium per 100 grams and coconut water has 165mg 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 Coconut Water or Almonds .

Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Almonds (Nuts, almonds) .

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FAQ

Does almonds or coconut water contain more calories in 100 grams?
Almond is high in calories and coconut water has 100% less calories than almond - almond has 579 calories in 100g and coconut water has 18 calories.

Does almonds or coconut water have more carbohydrates?
By weight, coconut water has 4 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and coconut water has 4.2g of carbohydrates.

Does almonds or coconut water contain more calcium?
Almond is a rich source of calcium and it has 37 times more calcium than coconut water - almond has 269mg of calcium in 100 grams and coconut water has 7mg of calcium.

Does almonds or coconut water contain more iron?
Almond is an abundant source of iron and it has 122 times more iron than coconut water - almond has 3.7mg of iron in 100 grams and coconut water has 0.03mg of iron.

Does almonds or coconut water contain more potassium?
Almond is a rich source of potassium and it has 340% more potassium than coconut water - almond has 733mg of potassium in 100 grams and coconut water has 165mg of potassium.