Coconut Water vs. Strawberries
Nutrition comparison of Coconut Water and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and strawberries:
- Strawberry has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Strawberry has signficantly more dietary fiber than coconut water.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and coconut water contain similar amounts of calories - strawberry has 32 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to strawberries for protein. Coconut water has a macronutrient ratio of 5:95:0 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Strawberries | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 95% | 85% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and coconut water contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Strawberry has signficantly more dietary fiber than coconut water - strawberry has 2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Strawberries and coconut water contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Strawberries and coconut water contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both strawberries and coconut water are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 494% more Vitamin C than coconut water - strawberry has 58.8mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Strawberries and coconut water contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Strawberries and coconut water contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Strawberries and coconut water contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Strawberry has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and strawberries contain significant amounts of thiamin.
| Coconut Water | Strawberries | |
|---|---|---|
| Thiamin | 0.03 MG | 0.024 MG |
| Riboflavin | ~ | 0.022 MG |
| Niacin | ~ | 0.386 MG |
| Pantothenic acid | ~ | 0.125 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Strawberry has 129% more calcium than coconut water - strawberry has 16mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Strawberries and coconut water contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Strawberries and coconut water contain similar amounts of potassium - strawberry has 153mg 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 Strawberries (Strawberries, raw) .
Coconut Water g
()
|
Daily Values (%) |
Strawberries 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 strawberries or coconut water contain more calories in 100 grams?Strawberries and coconut water contain similar amounts of calories - strawberry has 32 calories in 100g and coconut water has 18 calories.
Does strawberries or coconut water have more carbohydrates?
By weight, strawberries and coconut water contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in coconut water comprise of 100% sugar.