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.
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.
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 lighter in fat compared to nori per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Nori | |
|---|---|---|
| Protein | 5% | 50% |
| Carbohydrates | 96% | 44% |
| Fat | ~ | 6% |
| 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 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 Nori .
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Nori (Seaweed, laver, raw) .
Coconut Water 100g
(
100 g
)
|
Daily Values (%) |
Nori 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 18KCAL 1% |
|
5% | calories | 94% |
|
35KCAL 2% | |
| 4.2G 2% |
|
5% | carbohydrates | 21% |
|
5.1G 2% | |
|
|
5% | dietary fiber | >999% |
|
0.3G 1% | ||
| 3.9G | 696% | sugar | 5% | 0.49G | |||
|
|
5% | total fat | >999% |
|
0.28G 0.4% | ||
|
|
5% | saturated fat | >999% |
|
0.06G 0.3% | ||
| 5% | monounsaturated fat | >999% | 0.03G | ||||
| 5% | polyunsaturated fat | >999% | 0.11G | ||||
| 26MG 2% |
|
5% | sodium | 85% |
|
48MG 3% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
260UG 37% | ||
| 9.9MG 13% |
|
5% | Vitamin C | 294% |
|
39MG 52% | |
| 7MG 1% |
|
5% | calcium | 900% |
|
70MG 7% | |
| 0.03MG 0.2% |
|
5% | iron | >999% |
|
1.8MG 10% | |
| 6MG 2% |
|
200% | magnesium | 5% |
|
2MG 1% | |
| 165MG 7% |
|
5% | potassium | 116% |
|
356MG 16% | |
| 0.03MG 3% |
|
5% | thiamin (Vit B1) | 233% |
|
0.1MG 9% | |
|
|
5% | riboflavin (Vit B2) | >999% |
|
0.45MG 41% | ||
|
|
5% | niacin (Vit B3) | >999% |
|
1.5MG 11% | ||
|
|
5% | Vitamin B6 | >999% |
|
0.16MG 12% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.52MG 10% | ||
|
|
5% | folate (Vit B9) | >999% |
|
146UG 37% | ||
|
|
5% | Vitamin E | >999% |
|
1MG 7% | ||
|
|
5% | Vitamin K | >999% |
|
4UG 4% | ||
| 0.22G 0.4% |
|
5% | protein | >999% |
|
5.8G 12% | |
|
|
5% | choline | >999% |
|
10MG 2% | ||
| 0.01MG 1% |
|
5% | copper | >999% |
|
0.26MG 22% | |
| 0.22MG 12% |
|
5% | manganese | 350% |
|
0.99MG 55% | |
| 5MG 1% |
|
5% | phosphorus | >999% |
|
58MG 8% | |
|
|
5% | selenium | >999% |
|
0.7UG 1% | ||
| 0.02MG 0.3% |
|
5% | zinc | >999% |
|
1.1MG 13% | |
| 95G | 12% | Water | 5% | 85G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
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.