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.
Detailed nutritional comparison of coconut water and apple juice 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 Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Apple Juice src

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 5:96:0 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 96% 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 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 Juice .

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) .

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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.