Coconut Water vs. Lentils
Nutrition comparison of Coconut Water and Cooked Lentils
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
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and lentils:
- Coconut water has 3.7 times less carbohydrates than lentil.
- Coconut water has signficantly more Vitamin C than lentil.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and coconut water has 84% less calories than lentil - lentil has 116 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is much lighter in protein, much heavier in carbs and similar to lentils for fat. Coconut water has a macronutrient ratio of 5:95:0 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Lentils | |
|---|---|---|
| Protein | 5% | 30% |
| Carbohydrates | 95% | 67% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 3.7 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than coconut water - lentil has 7.9g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Lentils and coconut water contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Lentil is a great source of protein and it has 40 times more protein than coconut water - lentil has 9g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both lentils and coconut water are low in saturated fat - lentil has 0.05g 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 lentil - lentil has 1.5mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Lentils and coconut water contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Lentils and coconut water contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Lentils and coconut water contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Lentils | |
|---|---|---|
| Thiamin | 0.03 MG | 0.169 MG |
| Riboflavin | ~ | 0.073 MG |
| Niacin | ~ | 1.06 MG |
| Pantothenic acid | ~ | 0.638 MG |
| Vitamin B6 | ~ | 0.178 MG |
| Folate | ~ | 181 UG |
Minerals
calcium
Lentil has 171% more calcium than coconut water - lentil has 19mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Lentil is an excellent source of iron and it has 110 times more iron than coconut water - lentil has 3.3mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Lentil is an excellent source of potassium and it has 124% more potassium than coconut water - lentil has 369mg 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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Coconut Water g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils or coconut water contain more calories in 100 grams?Lentil is high in calories and coconut water has 80% less calories than lentil - lentil has 116 calories in 100g and coconut water has 18 calories.
Does lentils or coconut water have more carbohydrates?
By weight, coconut water has 3.7 times fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does lentils or coconut water contain more iron?
Lentil is an abundant source of iron and it has 110 times more iron than coconut water - lentil has 3.3mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does lentils or coconut water contain more potassium?
Lentil is a rich source of potassium and it has 120% more potassium than coconut water - lentil has 369mg of potassium in 100 grams and coconut water has 165mg of potassium.