Coconut Water vs. Soy Milk
Nutrition comparison of Coconut Water and Soy Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
soy milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and soy milk:
- Coconut water has 58% less calories than soy milk.
- Coconut water has signficantly more Vitamin C than soy milk.
- Soy milk has more riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Soy Milk (Soy milk, fortified) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 58% less calories than soy milk - coconut water has 18 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to soy milk per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for soy milk, 24:46:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Soy Milk | |
|---|---|---|
| Protein | 5% | 24% |
| Carbohydrates | 95% | 46% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut water and soy milk are low in carbohydrates - coconut water has 4.2g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than coconut water - soy milk has 0.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water and soy milk contain similar amounts of sugar - coconut water has 3.9g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Soy milk has 10 times more protein than coconut water - coconut water has 0.22g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both soy milk and coconut water are low in saturated fat - soy milk has 0.21g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than soy milk - coconut water has 9.9mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than coconut water - soy milk has 55ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than coconut water - soy milk has 3.7iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Soy milk and coconut water contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Soy milk and coconut water contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Soy milk has more riboflavin, niacin, Vitamin B6, folate and Vitamin B12. Both coconut water and soy milk contain significant amounts of thiamin.
| Coconut Water | Soy Milk | |
|---|---|---|
| Thiamin | 0.03 MG | 0.029 MG |
| Riboflavin | ~ | 0.184 MG |
| Niacin | ~ | 0.425 MG |
| Vitamin B6 | ~ | 0.031 MG |
| Folate | ~ | 9 UG |
| Vitamin B12 | ~ | 0.85 UG |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 16 times more calcium than coconut water - coconut water has 7mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Coconut water and soy milk contain similar amounts of iron - coconut water has 0.03mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Coconut water has 35% more potassium than soy milk - coconut water has 165mg of potassium per 100 grams and soy milk has 122mg 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 Soy Milk (Soy milk, fortified) .
Coconut Water g
()
|
Daily Values (%) |
Soy Milk 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 coconut water or soy milk contain more calories in 100 grams?Coconut water has 60% less calories than soy milk - coconut water has 18 calories in 100g and soy milk has 43 calories.
Does coconut water or soy milk have more carbohydrates?
By weight, both coconut water and soy milk are low in carbohydrates - coconut water has 4.2g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does coconut water or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 16 times more calcium than coconut water - coconut water has 7mg of calcium in 100 grams and soy milk has 123mg of calcium.