Coconut Water vs. Coconut

Nutrition comparison of Coconut Water and Coconut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut water versus coconut (100g each) below using 2020 USDA and NIH data[1].

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

  • Coconut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Coconut is a great source of iron.
  • Coconut is an excellent source of dietary fiber and potassium.
  • Coconut water has 72% less carbohydrates than coconut.
Detailed nutritional comparison of coconut water and coconut 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 Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Coconut src

Calories and Carbs

calories

Coconut is high in calories and coconut water has 95% less calories than coconut - coconut has 354 calories per 100 grams and coconut water has 18 calories.

For macronutrient ratios, coconut water is much heavier in carbs, much lighter in fat and similar to coconut for protein. Coconut water has a macronutrient ratio of 5:95:0 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Coconut
Protein 5% 4%
Carbohydrates 95% 16%
Fat ~ 80%
Alcohol ~ ~

carbohydrates

Coconut water has 72% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in coconut water comprise of 100% sugar.

dietary fiber

Coconut is an excellent source of dietary fiber and it has more dietary fiber than coconut water - coconut has 9g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Coconut and coconut water contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and coconut water has 3.9g of sugar.

Protein

protein

Coconut has 14 times more protein than coconut water - coconut has 3.3g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Coconut is high in saturated fat and coconut water has less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and coconut water does not contain significant amounts.

Vitamins

Vitamin C

Coconut water has 200% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.

Vitamin E

Coconut and coconut water contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

Vitamin K

Coconut and coconut water contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

Coconut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and coconut contain significant amounts of thiamin.

Coconut Water Coconut
Thiamin 0.03 MG 0.066 MG
Riboflavin ~ 0.02 MG
Niacin ~ 0.54 MG
Pantothenic acid ~ 0.3 MG
Vitamin B6 ~ 0.054 MG
Folate ~ 26 UG

Minerals

calcium

Coconut and coconut water contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Coconut is a great source of iron and it has 80 times more iron than coconut water - coconut has 2.4mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Coconut is an excellent source of potassium and it has 116% more potassium than coconut water - coconut has 356mg 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 Coconut (Nuts, coconut meat, raw) .

Coconut Water g

()
Daily Values (%)

Coconut 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 coconut or coconut water contain more calories in 100 grams?
Coconut is high in calories and coconut water has 100% less calories than coconut - coconut has 354 calories in 100g and coconut water has 18 calories.

Does coconut or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in coconut water comprise of 100% sugar.

Does coconut or coconut water contain more potassium?
Coconut is a rich source of potassium and it has 120% more potassium than coconut water - coconut has 356mg of potassium in 100 grams and coconut water has 165mg of potassium.

Compare Food