Coconut Water vs. Broccoli
Nutrition comparison of Coconut Water and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and broccoli:
- Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and coconut water contain similar amounts of calories - broccoli has 34 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Broccoli | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 95% | 65% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and coconut water contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than coconut water - broccoli has 2.6g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Broccoli and coconut water contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Broccoli has 11 times more protein than coconut water - broccoli has 2.8g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both broccoli and coconut water are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 801% more Vitamin C than coconut water - broccoli has 89.2mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than coconut water - broccoli has 31ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than coconut water - broccoli has 0.78mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than coconut water - broccoli has 101.6ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and broccoli contain significant amounts of thiamin.
| Coconut Water | Broccoli | |
|---|---|---|
| Thiamin | 0.03 MG | 0.071 MG |
| Riboflavin | ~ | 0.117 MG |
| Niacin | ~ | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | ~ | 0.175 MG |
| Folate | ~ | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 571% more calcium than coconut water - broccoli has 47mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Broccoli has 23 times more iron than coconut water - broccoli has 0.73mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 92% more potassium than coconut water - broccoli has 316mg 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 Broccoli (Broccoli, raw) .
Coconut Water g
()
|
Daily Values (%) |
Broccoli 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 broccoli or coconut water contain more calories in 100 grams?Broccoli and coconut water contain similar amounts of calories - broccoli has 34 calories in 100g and coconut water has 18 calories.
Does broccoli or coconut water have more carbohydrates?
By weight, broccoli and coconut water contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does broccoli or coconut water contain more potassium?
Broccoli is a rich source of potassium and it has 90% more potassium than coconut water - broccoli has 316mg of potassium in 100 grams and coconut water has 165mg of potassium.