Coconut Water vs. Dates
Nutrition comparison of Coconut Water and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and dates:
- Coconut water has signficantly more Vitamin C than date.
- Date has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and coconut water has 94% less calories than date - date has 277 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to dates for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Dates | |
|---|---|---|
| Protein | 5% | 2% |
| Carbohydrates | 95% | 98% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and coconut water has 94% less carbohydrates than date - date has 75g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than coconut water - date has 6.7g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Date is high in sugar and coconut water has 94% less sugar than date - date has 66.5g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Dates and coconut water contain similar amounts of protein - date has 1.8g of protein per 100 grams and coconut water has 0.22g of protein.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than date - coconut water has 9.9mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than coconut water - date has 7ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Dates and coconut water contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Date has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and dates contain significant amounts of thiamin.
| Coconut Water | Dates | |
|---|---|---|
| Thiamin | 0.03 MG | 0.05 MG |
| Riboflavin | ~ | 0.06 MG |
| Niacin | ~ | 1.61 MG |
| Pantothenic acid | ~ | 0.805 MG |
| Vitamin B6 | ~ | 0.249 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 814% more calcium than coconut water - date has 64mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Date has 29 times more iron than coconut water - date has 0.9mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Date is an excellent source of potassium and it has 322% more potassium than coconut water - date has 696mg 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 Dates (Dates, medjool) .
Coconut Water 245g
(
cup
)
|
Daily Values (%) |
Dates 24g
(
date, pitted
)
|
|||||
|---|---|---|---|---|---|---|---|
| 44KCAL 2% |
|
5% | calories | 50% |
|
66KCAL 3% | |
| 10G 4% |
|
5% | carbohydrates | 80% |
|
18G 7% | |
|
|
5% | dietary fiber | >999% |
|
1.6G 6% | ||
| 9.6G | 5% | sugar | 67% | 16G | |||
|
|
5% | total fat | >999% |
|
0.04G 0.1% | ||
| 64MG 4% |
|
>999% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
1.7UG 0.2% | ||
| 24MG 32% |
|
>999% | Vitamin C | 5% |
|
||
| 17MG 2% |
|
13% | calcium | 5% |
|
15MG 2% | |
| 0.07MG 0.4% |
|
5% | iron | 214% |
|
0.22MG 1% | |
| 15MG 5% |
|
15% | magnesium | 5% |
|
13MG 4% | |
| 404MG 18% |
|
142% | potassium | 5% |
|
167MG 7% | |
| 0.07MG 7% |
|
594% | thiamin (Vit B1) | 5% |
|
0.01MG 1% | |
|
|
5% | riboflavin (Vit B2) | >999% |
|
0.01MG 1% | ||
|
|
5% | niacin (Vit B3) | >999% |
|
0.39MG 3% | ||
|
|
5% | Vitamin B6 | >999% |
|
0.06MG 5% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.19MG 4% | ||
|
|
5% | folate (Vit B9) | >999% |
|
3.6UG 1% | ||
|
|
5% | Vitamin K | >999% |
|
0.65UG 1% | ||
| 0.54G 1% |
|
26% | protein | 5% |
|
0.43G 1% | |
|
|
5% | choline | >999% |
|
2.4MG 1% | ||
| 0.02MG 2% |
|
5% | copper | 348% |
|
0.09MG 7% | |
| 0.54MG 30% |
|
670% | manganese | 5% |
|
0.07MG 4% | |
| 12MG 2% |
|
5% | phosphorus | 25% |
|
15MG 2% | |
| 0.05MG 1% |
|
5% | zinc | 120% |
|
0.11MG 1% | |
| 233G | >999% | Water | 5% | 5.1G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, selenium, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat, saturated fat, monounsaturated fat, polyunsaturated fat. |
|||||||
FAQ
Does dates or coconut water contain more calories in 100 grams?Date is high in calories and coconut water has 90% less calories than date - date has 277 calories in 100g and coconut water has 18 calories.
Does dates or coconut water have more carbohydrates?
By weight, date is high in carbohydrates and coconut water has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does dates or coconut water contain more calcium?
Date is a rich source of calcium and it has 810% more calcium than coconut water - date has 64mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does dates or coconut water contain more potassium?
Date is a rich source of potassium and it has 320% more potassium than coconut water - date has 696mg of potassium in 100 grams and coconut water has 165mg of potassium.