Coconut Water vs. Orange Juice
Nutrition comparison of Coconut Water and Orange 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
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and orange juice:
- Coconut water has 53% less sugar than orange juice.
- Coconut water has 59% less carbohydrates than orange juice.
- Coconut water has 60% less calories than orange juice.
- Orange juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 60% less calories than orange juice - orange juice has 45 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to orange juice for protein. Coconut water has a macronutrient ratio of 5:95:0 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Orange Juice | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 95% | 90% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 59% less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than coconut water - orange juice has 0.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 53% less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Orange juice and coconut water contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both orange juice and coconut water are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 405% more Vitamin C than coconut water - orange juice has 50mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Orange juice has more Vitamin A than coconut water - orange juice has 10ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Orange juice and coconut water contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Orange juice and coconut water contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Orange juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Orange Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.09 MG |
| Riboflavin | ~ | 0.03 MG |
| Niacin | ~ | 0.4 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | ~ | 0.04 MG |
| Folate | ~ | 30 UG |
Minerals
calcium
Orange juice and coconut water contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Orange juice and coconut water contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Orange juice and coconut water contain similar amounts of potassium - orange juice has 200mg 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Coconut Water g
()
|
Daily Values (%) |
Orange Juice 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 orange juice or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than orange juice - orange juice has 45 calories in 100g and coconut water has 18 calories.
Does orange juice or coconut water have more carbohydrates?
By weight, coconut water has 60% fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and coconut water has 4.2g of carbohydrates.