Coconut Water vs. Nori

Nutrition comparison of Coconut Water and Nori


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

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

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

  • Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Nori has signficantly more iron than coconut water.
  • Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
Detailed nutritional comparison of coconut water and nori 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 Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Nori src

Calories and Carbs

calories

Nori and coconut water contain similar amounts of calories - nori has 35 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 nori for fat. Coconut water has a macronutrient ratio of 5:95:0 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Nori
Protein 5% 67%
Carbohydrates 95% 33%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Nori and coconut water contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

dietary fiber

Nori has more dietary fiber than coconut water - nori has 0.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Nori and coconut water contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and coconut water has 3.9g of sugar.

Protein

protein

Nori has 25 times more protein than coconut water - nori has 5.8g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Both nori and coconut water are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and coconut water does not contain significant amounts.

Vitamins

Vitamin C

Nori is an excellent source of Vitamin C and it has 294% more Vitamin C than coconut water - nori has 39mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.

Vitamin A

Nori is an excellent source of Vitamin A and it has more Vitamin A than coconut water - nori has 260ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin E

Nori has more Vitamin E than coconut water - nori has 1mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

Vitamin K

Nori and coconut water contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Coconut Water Nori
Thiamin 0.03 MG 0.098 MG
Riboflavin ~ 0.446 MG
Niacin ~ 1.47 MG
Pantothenic acid ~ 0.521 MG
Vitamin B6 ~ 0.159 MG
Folate ~ 146 UG

Minerals

calcium

Nori is an excellent source of calcium and it has 900% more calcium than coconut water - nori has 70mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Nori has signficantly more iron than coconut water - nori has 1.8mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Nori is an excellent source of potassium and it has 116% more potassium than coconut water - nori has 356mg 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 Nori (Seaweed, laver, raw) .

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FAQ

Does nori or coconut water contain more calories in 100 grams?
Nori and coconut water contain similar amounts of calories - nori has 35 calories in 100g and coconut water has 18 calories.

Is nori or coconut water better for protein?
Nori has 25 times more protein than coconut water - nori has 5.8g of protein per 100 grams and coconut water has 0.22g of protein.

Does nori or coconut water have more carbohydrates?
By weight, nori and coconut water contain similar amounts of carbs - nori has 5.1g of carbs for 100g and coconut water has 4.2g of carbohydrates.

Does nori or coconut water contain more calcium?
Nori is a rich source of calcium and it has 900% more calcium than coconut water - nori has 70mg of calcium in 100 grams and coconut water has 7mg of calcium.

Does nori or coconut water contain more potassium?
Nori is a rich source of potassium and it has 120% more potassium than coconut water - nori has 356mg of potassium in 100 grams and coconut water has 165mg of potassium.