Coconut Water vs. Brown Rice
Nutrition comparison of Coconut Water and Cooked Brown Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
cooked
brown rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and brown rice:
- Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brown rice has signficantly more dietary fiber than coconut water.
- Coconut water has signficantly less carbohydrates than brown rice.
- Coconut water has signficantly more Vitamin C than brown rice.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and coconut water has 85% less calories than brown rice - brown rice has 123 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and lighter in fat compared to brown rice per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Brown Rice | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 95% | 84% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than coconut water - brown rice has 1.6g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Brown rice and coconut water contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Brown rice has 11 times more protein than coconut water - brown rice has 2.7g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both brown rice and coconut water are low in saturated fat - brown rice has 0.26g 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 brown rice - coconut water has 9.9mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and coconut water contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Brown rice and coconut water contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Brown Rice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.178 MG |
| Riboflavin | ~ | 0.069 MG |
| Niacin | ~ | 2.561 MG |
| Pantothenic acid | ~ | 0.38 MG |
| Vitamin B6 | ~ | 0.123 MG |
| Folate | ~ | 9 UG |
Minerals
calcium
Brown rice and coconut water contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Brown rice has 17 times more iron than coconut water - brown rice has 0.56mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 92% more potassium than brown rice - brown rice has 86mg 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 Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .
Coconut Water g
()
|
Daily Values (%) |
Cooked Brown Rice 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 brown rice or coconut water contain more calories in 100 grams?Brown rice is high in calories and coconut water has 90% less calories than brown rice - brown rice has 123 calories in 100g and coconut water has 18 calories.
Does brown rice or coconut water have more carbohydrates?
By weight, coconut water has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and coconut water has 4.2g of carbohydrates.