Coconut Water vs. Carrot Juice

Nutrition comparison of Coconut Water and Carrot 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 carrot juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut water and carrot juice:

  • Carrot juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Carrot juice is a great source of potassium.
  • Carrot juice is an excellent source of Vitamin A.
  • Coconut water has 55% less calories than carrot juice.
Detailed nutritional comparison of coconut water and carrot 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 Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Carrot Juice src

Calories and Carbs

calories

Coconut water has 55% less calories than carrot juice - carrot juice has 40 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 carrot juice per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for carrot juice, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Carrot Juice
Protein 5% 9%
Carbohydrates 96% 87%
Fat ~ 4%
Alcohol ~ ~

carbohydrates

Carrot juice and coconut water contain similar amounts of carbs - carrot juice has 9.3g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

dietary fiber

Carrot juice has more dietary fiber than coconut water - carrot juice has 0.8g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Carrot juice and coconut water contain similar amounts of sugar - carrot juice has 3.9g of sugar per 100 grams and coconut water has 3.9g of sugar.

Protein

protein

Carrot juice and coconut water contain similar amounts of protein - carrot juice has 0.95g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Both carrot juice and coconut water are low in saturated fat - carrot juice has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.

Vitamins

Vitamin C

Carrot juice and coconut water contain similar amounts of Vitamin C - carrot juice has 8.5mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.

Vitamin A

Carrot juice is an excellent source of Vitamin A and it has more Vitamin A than coconut water - carrot juice has 956ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin E

Carrot juice has more Vitamin E than coconut water - carrot juice has 1.2mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

Vitamin K

Carrot juice has more Vitamin K than coconut water - carrot juice has 15.5ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

Carrot juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Coconut Water Carrot Juice
Thiamin 0.03 MG 0.092 MG
Riboflavin ~ 0.055 MG
Niacin ~ 0.386 MG
Pantothenic acid ~ 0.228 MG
Vitamin B6 ~ 0.217 MG
Folate ~ 4 UG

Minerals

calcium

Carrot juice has 243% more calcium than coconut water - carrot juice has 24mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Carrot juice has 14 times more iron than coconut water - carrot juice has 0.46mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Carrot juice is a great source of potassium and it has 77% more potassium than coconut water - carrot juice has 292mg 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 Carrot Juice .

Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Carrot Juice (Carrot juice, canned) .

Coconut Water g

()
Daily Values (%)

Carrot Juice g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does carrot juice or coconut water contain more calories in 100 grams?
Coconut water has 60% less calories than carrot juice - carrot juice has 40 calories in 100g and coconut water has 18 calories.

Does carrot juice or coconut water have more carbohydrates?
By weight, carrot juice and coconut water contain similar amounts of carbs - carrot juice has 9.3g of carbs for 100g and coconut water has 4.2g of carbohydrates.