Coconut Water vs. Lemon juice
Nutrition comparison of Coconut Water and Lemon 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
lemon juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and lemon juice:
- Lemon juice has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lemon juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Lemon juice (Lemon juice, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon juice and coconut water contain similar amounts of calories - lemon juice has 22 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 lemon juice for protein. Coconut water has a macronutrient ratio of 5:95:0 and for lemon juice, 5:88:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Lemon juice | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 95% | 88% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon juice and coconut water contain similar amounts of carbs - lemon juice has 6.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Lemon juice has more dietary fiber than coconut water - lemon juice has 0.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Lemon juice and coconut water contain similar amounts of sugar - lemon juice has 2.5g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Lemon juice and coconut water contain similar amounts of protein - lemon juice has 0.35g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both lemon juice and coconut water are low in saturated fat - lemon juice has 0.04g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Lemon juice is an excellent source of Vitamin C and it has 291% more Vitamin C than coconut water - lemon juice has 38.7mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Lemon juice and coconut water contain similar amounts of Vitamin A - lemon juice has 1.8ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Lemon juice and coconut water contain similar amounts of Vitamin E - lemon juice has 0.15mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Lemon juice has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and lemon juice contain significant amounts of thiamin.
| Coconut Water | Lemon juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.024 MG |
| Riboflavin | ~ | 0.015 MG |
| Niacin | ~ | 0.091 MG |
| Pantothenic acid | ~ | 0.131 MG |
| Vitamin B6 | ~ | 0.046 MG |
| Folate | ~ | 20 UG |
Minerals
calcium
Lemon juice and coconut water contain similar amounts of calcium - lemon juice has 6mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Lemon juice and coconut water contain similar amounts of iron - lemon juice has 0.08mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 60% more potassium than lemon juice - lemon juice has 103mg 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 Lemon juice (Lemon juice, raw) .
Coconut Water g
()
|
Daily Values (%) |
Lemon 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 lemon juice or coconut water contain more calories in 100 grams?Lemon juice and coconut water contain similar amounts of calories - lemon juice has 22 calories in 100g and coconut water has 18 calories.
Does lemon juice or coconut water have more carbohydrates?
By weight, lemon juice and coconut water contain similar amounts of carbs - lemon juice has 6.9g of carbs for 100g and coconut water has 4.2g of carbohydrates.