Coconut Water vs. Couscous
Nutrition comparison of Coconut Water and Cooked Couscous
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
cooked
couscous
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and couscous:
- Coconut water has 4.4 times less carbohydrates than couscous.
- Coconut water has signficantly more Vitamin C than couscous.
- Couscous has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Couscous (Couscous, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Couscous is high in calories and coconut water has 84% less calories than couscous - couscous has 112 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and similar to couscous for fat. Coconut water has a macronutrient ratio of 5:95:0 and for couscous, 14:85:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Couscous | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 95% | 85% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 4.4 times less carbohydrates than couscous - couscous has 23.2g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Couscous has more dietary fiber than coconut water - couscous has 1.4g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Couscous and coconut water contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Couscous has 16 times more protein than coconut water - couscous has 3.8g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both couscous and coconut water are low in saturated fat - couscous has 0.03g 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 couscous - coconut water has 9.9mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and coconut water contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Couscous and coconut water contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Couscous has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and couscous contain significant amounts of thiamin.
| Coconut Water | Couscous | |
|---|---|---|
| Thiamin | 0.03 MG | 0.063 MG |
| Riboflavin | ~ | 0.027 MG |
| Niacin | ~ | 0.983 MG |
| Pantothenic acid | ~ | 0.371 MG |
| Vitamin B6 | ~ | 0.051 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Couscous and coconut water contain similar amounts of calcium - couscous has 8mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Couscous and coconut water contain similar amounts of iron - couscous has 0.38mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 184% more potassium than couscous - couscous has 58mg 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 Couscous (Couscous, cooked) .
Coconut Water g
()
|
Daily Values (%) |
Cooked Couscous 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 couscous or coconut water contain more calories in 100 grams?Couscous is high in calories and coconut water has 80% less calories than couscous - couscous has 112 calories in 100g and coconut water has 18 calories.
Does couscous or coconut water have more carbohydrates?
By weight, coconut water has 4.4 times fewer carbohydrates than couscous - couscous has 23.2g of carbs for 100g and coconut water has 4.2g of carbohydrates.