Coconut Water vs. Olives
Nutrition comparison of Coconut Water and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and olives:
- Coconut water has more thiamin, however, olive contains more Vitamin B6.
- Coconut water has signficantly more Vitamin C than olive.
- Coconut water has signficantly more potassium than olive.
- Olive has signficantly more dietary fiber than coconut water.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and coconut water has 84% less calories than olive - olive has 116 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 olives for protein. Coconut water has a macronutrient ratio of 5:95:0 and for olives, 3:19:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Olives | |
|---|---|---|
| Protein | 5% | 3% |
| Carbohydrates | 95% | 19% |
| Fat | ~ | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and coconut water contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than coconut water - olive has 1.6g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Olive has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and coconut water contain similar amounts of protein - olive has 0.84g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than olive - olive has 2.3g 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 olive - olive has 0.9mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than coconut water - olive has 17ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Olive has more Vitamin E than coconut water - olive has 1.7mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Olives and coconut water contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin, however, olive contains more Vitamin B6.
| Coconut Water | Olives | |
|---|---|---|
| Thiamin | 0.03 MG | 0.003 MG |
| Niacin | ~ | 0.037 MG |
| Pantothenic acid | ~ | 0.015 MG |
| Vitamin B6 | ~ | 0.009 MG |
Minerals
calcium
Olive is an excellent source of calcium and it has 11 times more calcium than coconut water - olive has 88mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Olive is an excellent source of iron and it has 208 times more iron than coconut water - olive has 6.3mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has signficantly more potassium than olive - olive has 8mg 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 Olives (Olives, ripe, canned (small-extra large)) .
Coconut Water g
()
|
Daily Values (%) |
Olives 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 olives or coconut water contain more calories in 100 grams?Olive is high in calories and coconut water has 80% less calories than olive - olive has 116 calories in 100g and coconut water has 18 calories.
Does olives or coconut water have more carbohydrates?
By weight, olives and coconut water contain similar amounts of carbs - olive has 6g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does olives or coconut water contain more calcium?
Olive is a rich source of calcium and it has 11 times more calcium than coconut water - olive has 88mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does olives or coconut water contain more iron?
Olive is an abundant source of iron and it has 208 times more iron than coconut water - olive has 6.3mg of iron in 100 grams and coconut water has 0.03mg of iron.