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.
Detailed nutritional comparison of coconut water and pineapple 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 Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Pineapple src

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 5:96:0 and for pineapple, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Pineapple
Protein 5% 4%
Carbohydrates 96% 95%
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 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 Pineapple .

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

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G Water G
G Starch G
G Alcohol 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.