Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
potato starch
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and potato starch:
Potato starch is high in calories and coconut water has 95% less calories than potato starch - coconut water has 18 calories per 100 grams and potato starch has 333 calories.
For macronutrient ratios, coconut water is heavier in protein, lighter in carbs and similar to potato starch for fat. Coconut water has a macronutrient ratio of 5:95:0 and for potato starch, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Potato Starch | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 95% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
Potato starch is high in carbohydrates and coconut water has 95% less carbohydrates than potato starch - coconut water has 4.2g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Potato starch has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and potato starch does not contain significant amounts.
Coconut water and potato starch contain similar amounts of protein - coconut water has 0.22g of protein per 100 grams and potato starch does not contain significant amounts.
Coconut water has signficantly more Vitamin C than potato starch - coconut water has 9.9mg of Vitamin C per 100 grams and potato starch does not contain significant amounts.
Coconut water has more thiamin.
| Coconut Water | Potato Starch | |
|---|---|---|
| Thiamin | 0.03 MG | ~ |
Coconut water has more calcium than potato starch - coconut water has 7mg of calcium per 100 grams and potato starch does not contain significant amounts.
Coconut water and potato starch contain similar amounts of iron - coconut water has 0.03mg of iron per 100 grams and potato starch does not contain significant amounts.
Coconut water has signficantly more potassium than potato starch - coconut water has 165mg of potassium per 100 grams and potato starch does not contain significant amounts.
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 Potato Starch (POTATO STARCH) .
Coconut Water g
()
|
Daily Values (%) |
Potato Starch 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 | |||