Coconut Water vs. Tomato

Nutrition comparison of Coconut Water and Tomato


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

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

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

  • Tomato has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Tomato is a great source of Vitamin C and potassium.
Detailed nutritional comparison of coconut water and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Tomato src

Calories and Carbs

calories

Tomato and coconut water contain similar amounts of calories - tomato has 18 calories per 100 grams and coconut water has 18 calories.

For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and lighter in fat compared to tomato per calorie. Coconut water has a macronutrient ratio of 5:96:0 and for tomato, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Tomato
Protein 5% 17%
Carbohydrates 96% 74%
Fat ~ 9%
Alcohol ~ ~

carbohydrates

Both tomato and coconut water are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.

dietary fiber

Tomato has more dietary fiber than coconut water - tomato has 1.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Tomato and coconut water contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and coconut water has 3.9g of sugar.

Protein

protein

Tomato and coconut water contain similar amounts of protein - tomato has 0.88g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Both tomato and coconut water are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 38% more Vitamin C than coconut water - tomato has 13.7mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.

Vitamin A

Tomato has more Vitamin A than coconut water - tomato has 42ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin E

Tomato has more Vitamin E than coconut water - tomato has 0.54mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

Vitamin K

Tomato has more Vitamin K than coconut water - tomato has 7.9ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

Tomato has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and tomato contain significant amounts of thiamin.

Coconut Water Tomato
Thiamin 0.03 MG 0.037 MG
Riboflavin ~ 0.019 MG
Niacin ~ 0.594 MG
Pantothenic acid ~ 0.089 MG
Vitamin B6 ~ 0.08 MG
Folate ~ 15 UG

Minerals

calcium

Tomato and coconut water contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Tomato and coconut water contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Tomato is a great source of potassium and it has 44% more potassium than coconut water - tomato has 237mg 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 Tomato .

Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Tomato (Tomatoes, red, ripe, raw, year round average) .

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G Water G
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FAQ

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

Does tomato or coconut water have more carbohydrates?
By weight, both tomato and coconut water are low in carbohydrates - tomato has 3.9g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.