Coconut Water vs. Blueberry
Nutrition comparison of Coconut Water and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and blueberry:
- Blueberry has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Blueberry is a great source of dietary fiber.
- Coconut water has 61% less sugar than blueberry.
- Coconut water has 68% less calories than blueberry.
- Coconut water has 71% less carbohydrates than blueberry.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 68% less calories than blueberry - blueberry has 57 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to blueberry for protein. Coconut water has a macronutrient ratio of 5:95:0 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Blueberry | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 95% | 91% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 71% less carbohydrates than blueberry - blueberry has 14.5g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has more dietary fiber than coconut water - blueberry has 2.4g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 61% less sugar than blueberry - blueberry has 10g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Blueberry and coconut water contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both blueberry and coconut water are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Blueberry and coconut water contain similar amounts of Vitamin C - blueberry has 9.7mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Blueberry and coconut water contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Blueberry has more Vitamin E than coconut water - blueberry has 0.57mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Blueberry has more Vitamin K than coconut water - blueberry has 19.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Blueberry has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and blueberry contain significant amounts of thiamin.
| Coconut Water | Blueberry | |
|---|---|---|
| Thiamin | 0.03 MG | 0.037 MG |
| Riboflavin | ~ | 0.041 MG |
| Niacin | ~ | 0.418 MG |
| Pantothenic acid | ~ | 0.124 MG |
| Vitamin B6 | ~ | 0.052 MG |
| Folate | ~ | 6 UG |
Minerals
calcium
Blueberry and coconut water contain similar amounts of calcium - blueberry has 6mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Blueberry and coconut water contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 114% more potassium than blueberry - blueberry has 77mg 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 Blueberry (Blueberries, raw) .
Coconut Water g
()
|
Daily Values (%) |
Blueberry 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 blueberry or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than blueberry - blueberry has 57 calories in 100g and coconut water has 18 calories.
Does blueberry or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than blueberry - blueberry has 14.5g of carbs for 100g and coconut water has 4.2g of carbohydrates.