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.
Detailed nutritional comparison of coconut water and apple cider 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 Apple Cider (Apple cider) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Apple Cider src

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 5:96:0 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 96% 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 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 Apple Cider .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.