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.
Detailed nutritional comparison of coconut water and brown rice 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 Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Brown Rice src

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 5:96:0 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 96% 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 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 Brown Rice .

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)) .

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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.