Coconut Water vs. Apple Cider
Nutrition comparison of Coconut Water and Apple Cider
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
apple cider
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and apple cider:
- Apple cider has more riboflavin, niacin and Vitamin B6.
- Coconut water has 59% less sugar than apple cider.
- Coconut water has 61% less calories than apple cider.
- Coconut water has 62% less carbohydrates than apple cider.
- Coconut water has signficantly more Vitamin C than apple cider.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Apple Cider (Apple cider) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 61% less calories than apple cider - coconut water has 18 calories per 100 grams and apple cider has 46 calories.
For macronutrient ratios, coconut water is heavier in protein and similar to apple cider for carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for apple cider, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Apple Cider | |
|---|---|---|
| Protein | 5% | 1% |
| Carbohydrates | 95% | 97% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 62% less carbohydrates than apple cider - coconut water has 4.2g of total carbs per 100 grams and apple cider has 11.3g of carbohydrates.
dietary fiber
Apple cider has more dietary fiber than coconut water - apple cider has 0.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 59% less sugar than apple cider - coconut water has 3.9g of sugar per 100 grams and apple cider has 9.6g of sugar.
Protein
protein
Coconut water and apple cider contain similar amounts of protein - coconut water has 0.22g of protein per 100 grams and apple cider has 0.1g of protein.
Fat
saturated fat
Both apple cider and coconut water are low in saturated fat - apple cider has 0.02g 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 apple cider - coconut water has 9.9mg of Vitamin C per 100 grams and apple cider has 0.9mg of Vitamin C.
Vitamin E
Apple cider and coconut water contain similar amounts of Vitamin E - apple cider has 0.01mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Apple cider has more riboflavin, niacin and Vitamin B6. Both coconut water and apple cider contain significant amounts of thiamin.
| Coconut Water | Apple Cider | |
|---|---|---|
| Thiamin | 0.03 MG | 0.021 MG |
| Riboflavin | ~ | 0.017 MG |
| Niacin | ~ | 0.073 MG |
| Vitamin B6 | ~ | 0.018 MG |
Minerals
calcium
Coconut water and apple cider contain similar amounts of calcium - coconut water has 7mg of calcium per 100 grams and apple cider has 8mg of calcium.
iron
Coconut water and apple cider contain similar amounts of iron - coconut water has 0.03mg of iron per 100 grams and apple cider has 0.12mg of iron.
potassium
Coconut water has 63% more potassium than apple cider - coconut water has 165mg of potassium per 100 grams and apple cider has 101mg 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 Apple Cider (Apple cider) .
Coconut Water g
()
|
Daily Values (%) |
Apple Cider 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 coconut water or apple cider contain more calories in 100 grams?Coconut water has 60% less calories than apple cider - coconut water has 18 calories in 100g and apple cider has 46 calories.
Does coconut water or apple cider have more carbohydrates?
By weight, coconut water has 60% fewer carbohydrates than apple cider - coconut water has 4.2g of carbs for 100g and apple cider has 11.3g of carbohydrates.