Coconut Water vs. Peanuts
Nutrition comparison of Coconut Water and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and peanuts:
- Coconut water has 4 times less carbohydrates than peanut.
- Coconut water has signficantly more Vitamin C than peanut.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more Vitamin E than coconut water.
- Peanut has signficantly more iron than coconut water.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and coconut water has 97% less calories than peanut - peanut has 587 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Peanuts | |
|---|---|---|
| Protein | 5% | 16% |
| Carbohydrates | 95% | 14% |
| Fat | ~ | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 4 times less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than coconut water - peanut has 8.4g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Peanuts and coconut water contain similar amounts of sugar - peanut has 4.9g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 109 times more protein than coconut water - peanut has 24.4g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Peanut is high in saturated fat and coconut water has less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and coconut water does not contain significant amounts.
trans fat
Both peanuts and coconut water are low in trans fat - peanut has 0.03g of trans fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than peanut - coconut water has 9.9mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than coconut water - peanut has 4.9mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Peanuts | |
|---|---|---|
| Thiamin | 0.03 MG | 0.152 MG |
| Riboflavin | ~ | 0.197 MG |
| Niacin | ~ | 14.355 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | ~ | 0.466 MG |
| Folate | ~ | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 729% more calcium than coconut water - peanut has 58mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Peanut has signficantly more iron than coconut water - peanut has 1.6mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Peanut is an excellent source of potassium and it has 284% more potassium than coconut water - peanut has 634mg 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .
Coconut Water g
()
|
Daily Values (%) |
Peanuts 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 peanuts or coconut water contain more calories in 100 grams?Peanut is high in calories and coconut water has 100% less calories than peanut - peanut has 587 calories in 100g and coconut water has 18 calories.
Does peanuts or coconut water have more carbohydrates?
By weight, coconut water has 4 times fewer carbohydrates than peanut - peanut has 21.3g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does peanuts or coconut water contain more potassium?
Peanut is a rich source of potassium and it has 280% more potassium than coconut water - peanut has 634mg of potassium in 100 grams and coconut water has 165mg of potassium.