Coconut Water vs. Apple Juice
Nutrition comparison of Coconut Water and Apple Juice
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 juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and apple juice:
- Apple juice has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Coconut water has 59% less sugar than apple juice.
- Coconut water has 61% less calories than apple juice.
- Coconut water has 62% less carbohydrates than apple juice.
- Coconut water has signficantly more Vitamin C than apple juice.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 61% less calories than apple juice - apple juice has 46 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in protein and similar to apple juice for carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for apple juice, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Apple Juice | |
|---|---|---|
| Protein | 5% | 1% |
| Carbohydrates | 95% | 97% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 62% less carbohydrates than apple juice - apple juice has 11.3g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Apple juice has more dietary fiber than coconut water - apple juice 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 juice - apple juice has 9.6g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Apple juice and coconut water contain similar amounts of protein - apple juice has 0.1g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both apple juice and coconut water are low in saturated fat - apple juice 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 juice - apple juice has 0.9mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Apple juice and coconut water contain similar amounts of Vitamin A - apple juice has 0.3ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Apple juice and coconut water contain similar amounts of Vitamin E - apple juice has 0.01mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Apple juice has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both coconut water and apple juice contain significant amounts of thiamin.
| Coconut Water | Apple Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.021 MG |
| Riboflavin | ~ | 0.017 MG |
| Niacin | ~ | 0.073 MG |
| Pantothenic acid | ~ | 0.049 MG |
| Vitamin B6 | ~ | 0.018 MG |
Minerals
calcium
Apple juice and coconut water contain similar amounts of calcium - apple juice has 8mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Apple juice and coconut water contain similar amounts of iron - apple juice has 0.12mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 63% more potassium than apple juice - apple juice has 101mg 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 Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) .
Coconut Water g
()
|
Daily Values (%) |
Apple Juice 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 apple juice or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than apple juice - apple juice has 46 calories in 100g and coconut water has 18 calories.
Does apple juice or coconut water have more carbohydrates?
By weight, coconut water has 60% fewer carbohydrates than apple juice - apple juice has 11.3g of carbs for 100g and coconut water has 4.2g of carbohydrates.