Coconut Water vs. Pineapple
Nutrition comparison of Coconut Water and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and pineapple:
- Coconut water has 60% less sugar than pineapple.
- Coconut water has 64% less calories than pineapple.
- Coconut water has 68% less carbohydrates than pineapple.
- Pineapple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 64% less calories than pineapple - pineapple has 50 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to pineapple for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Pineapple | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 95% | 94% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 68% less carbohydrates than pineapple - pineapple has 13.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Pineapple has more dietary fiber than coconut water - pineapple has 1.4g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 60% less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Pineapple and coconut water contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both pineapple and coconut water are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 383% more Vitamin C than coconut water - pineapple has 47.8mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Pineapple and coconut water contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Pineapple and coconut water contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Pineapple and coconut water contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Pineapple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Pineapple | |
|---|---|---|
| Thiamin | 0.03 MG | 0.079 MG |
| Riboflavin | ~ | 0.032 MG |
| Niacin | ~ | 0.5 MG |
| Pantothenic acid | ~ | 0.213 MG |
| Vitamin B6 | ~ | 0.112 MG |
| Folate | ~ | 18 UG |
Minerals
calcium
Pineapple and coconut water contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Pineapple and coconut water contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 51% more potassium than pineapple - pineapple has 109mg 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 Pineapple (Pineapple, raw, all varieties) .
Coconut Water g
()
|
Daily Values (%) |
Pineapple 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 pineapple or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than pineapple - pineapple has 50 calories in 100g and coconut water has 18 calories.
Does pineapple or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than pineapple - pineapple has 13.1g of carbs for 100g and coconut water has 4.2g of carbohydrates.