Coconut Water vs. Grapes

Nutrition comparison of Coconut Water and Grapes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut water versus grapes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut water and grapes:

  • Coconut water has 3.2 times less carbohydrates than grape.
  • Coconut water has 74% less calories than grape.
  • Coconut water has 75% less sugar than grape.
  • Grape has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of coconut water and grapes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Grapes src

Calories and Carbs

calories

Coconut water has 74% less calories than grape - grape has 69 calories per 100 grams and coconut water has 18 calories.

For macronutrient ratios, coconut water is similar to grapes for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:96:0 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Grapes
Protein 5% 4%
Carbohydrates 96% 94%
Fat ~ 2%
Alcohol ~ ~

carbohydrates

Coconut water has 3.2 times less carbohydrates than grape - grape has 18.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

dietary fiber

Grape has more dietary fiber than coconut water - grape has 0.9g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Coconut water has 75% less sugar than grape - grape has 15.5g of sugar per 100 grams and coconut water has 3.9g of sugar.

Protein

protein

Grapes and coconut water contain similar amounts of protein - grape has 0.72g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Both grapes and coconut water are low in saturated fat - grape has 0.05g of saturated fat per 100 grams and coconut water does not contain significant amounts.

Vitamins

Vitamin C

Coconut water has 209% more Vitamin C than grape - grape has 3.2mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.

Vitamin A

Grapes and coconut water contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin E

Grapes and coconut water contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

Vitamin K

Grape has more Vitamin K than coconut water - grape has 14.6ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

Grape has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and grapes contain significant amounts of thiamin.

Coconut Water Grapes
Thiamin 0.03 MG 0.069 MG
Riboflavin ~ 0.07 MG
Niacin ~ 0.188 MG
Pantothenic acid ~ 0.05 MG
Vitamin B6 ~ 0.086 MG
Folate ~ 2 UG

Minerals

calcium

Grapes and coconut water contain similar amounts of calcium - grape has 10mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Grapes and coconut water contain similar amounts of iron - grape has 0.36mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Grapes and coconut water contain similar amounts of potassium - grape has 191mg of potassium per 100 grams and coconut water has 165mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Coconut Water or Grapes .

Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

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G Water G
G Starch G
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FAQ

Does grapes or coconut water contain more calories in 100 grams?
Coconut water has 70% less calories than grape - grape has 69 calories in 100g and coconut water has 18 calories.

Does grapes or coconut water have more carbohydrates?
By weight, coconut water has 3.2 times fewer carbohydrates than grape - grape has 18.1g of carbs for 100g and coconut water has 4.2g of carbohydrates.