Coconut Water vs. Spinach

Nutrition comparison of Coconut Water and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut water versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut water and spinach:

  • Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
Detailed nutritional comparison of coconut water and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Spinach src

Calories and Carbs

calories

Spinach and coconut water contain similar amounts of calories - spinach has 23 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 spinach per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Spinach
Protein 5% 39%
Carbohydrates 96% 49%
Fat ~ 12%
Alcohol ~ ~

carbohydrates

Both spinach and coconut water are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has more dietary fiber than coconut water - spinach has 2.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Spinach and coconut water contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and coconut water has 3.9g of sugar.

Protein

protein

Spinach has 12 times more protein than coconut water - spinach has 2.9g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Both spinach and coconut water are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and coconut water does not contain significant amounts.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 184% more Vitamin C than coconut water - spinach has 28.1mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than coconut water - spinach has 469ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin E

Spinach has more Vitamin E than coconut water - spinach has 2mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

Vitamin K

Spinach is an excellent source of Vitamin K and it has more Vitamin K than coconut water - spinach has 482.9ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Coconut Water Spinach
Thiamin 0.03 MG 0.078 MG
Riboflavin ~ 0.189 MG
Niacin ~ 0.724 MG
Pantothenic acid ~ 0.065 MG
Vitamin B6 ~ 0.195 MG
Folate ~ 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 13 times more calcium than coconut water - spinach has 99mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Spinach is a great source of iron and it has 89 times more iron than coconut water - spinach has 2.7mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Spinach is an excellent source of potassium and it has 238% more potassium than coconut water - spinach has 558mg 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 Spinach .

Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Spinach (Spinach, raw) .

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FAQ

Does spinach or coconut water contain more calories in 100 grams?
Spinach and coconut water contain similar amounts of calories - spinach has 23 calories in 100g and coconut water has 18 calories.

Is spinach or coconut water better for protein?
Spinach has 12 times more protein than coconut water - spinach has 2.9g of protein per 100 grams and coconut water has 0.22g of protein.

Does spinach or coconut water have more carbohydrates?
By weight, both spinach and coconut water are low in carbohydrates - spinach has 3.6g of carbs for 100g and coconut water has 4.2g of carbohydrates.

Does spinach or coconut water contain more calcium?
Spinach is a rich source of calcium and it has 13 times more calcium than coconut water - spinach has 99mg of calcium in 100 grams and coconut water has 7mg of calcium.

Does spinach or coconut water contain more potassium?
Spinach is a rich source of potassium and it has 240% more potassium than coconut water - spinach has 558mg of potassium in 100 grams and coconut water has 165mg of potassium.