Coconut Water vs. Sweet Potatoes
Nutrition comparison of Coconut Water and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and sweet potatoes:
- Coconut water has 3.7 times less calories than sweet potato.
- Coconut water has 3.7 times less carbohydrates than sweet potato.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 3.7 times less calories than sweet potato - sweet potato has 86 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to sweet potatoes for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Sweet Potatoes | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 95% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 3.7 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than coconut water - sweet potato has 3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Sweet potatoes and coconut water contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Sweet potatoes and coconut water contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both sweet potatoes and coconut water are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 313% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than coconut water - sweet potato has 709ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Sweet potatoes and coconut water contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Sweet potatoes and coconut water contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | ~ | 0.061 MG |
| Niacin | ~ | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Sweet potato has 329% more calcium than coconut water - sweet potato has 30mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Sweet potato has 19 times more iron than coconut water - sweet potato has 0.61mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 104% more potassium than coconut water - sweet potato has 337mg 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Coconut Water g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or coconut water contain more calories in 100 grams?Coconut water has 3.7 times less calories than sweet potato - sweet potato has 86 calories in 100g and coconut water has 18 calories.
Does sweet potatoes or coconut water have more carbohydrates?
By weight, coconut water has 3.7 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
Does sweet potatoes or coconut water contain more potassium?
Sweet potato is a rich source of potassium and it has 100% more potassium than coconut water - sweet potato has 337mg of potassium in 100 grams and coconut water has 165mg of potassium.