Coconut Water vs. White Rice

Nutrition comparison of Coconut Water and Cooked White Rice


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

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

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

  • Coconut water has signficantly less carbohydrates than white rice.
  • Coconut water has signficantly more Vitamin C than white rice.
  • White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • White rice has signficantly more iron than coconut water.
Detailed nutritional comparison of coconut water and white rice 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 White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of White Rice src

Calories and Carbs

calories

White rice is high in calories and coconut water has 86% less calories than white rice - white rice has 130 calories per 100 grams and coconut water has 18 calories.

For macronutrient ratios, coconut water is heavier in carbs and similar to white rice for protein and fat. Coconut water has a macronutrient ratio of 5:96:0 and for white rice, 8:91:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water White Rice
Protein 5% 8%
Carbohydrates 96% 91%
Fat ~ 1%
Alcohol ~ ~

carbohydrates

Coconut water has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

dietary fiber

White rice has more dietary fiber than coconut water - white rice has 0.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

White rice has less sugar than coconut water - coconut water has 3.9g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice has 982% more protein than coconut water - white rice has 2.4g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Both white rice and coconut water are low in saturated fat - white rice has 0.06g 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 white rice - coconut water has 9.9mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

The B Vitamins

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

Coconut Water White Rice
Thiamin 0.03 MG 0.167 MG
Riboflavin ~ 0.016 MG
Niacin ~ 1.835 MG
Pantothenic acid ~ 0.411 MG
Vitamin B6 ~ 0.05 MG
Folate ~ 58 UG

Minerals

calcium

White rice and coconut water contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

White rice has signficantly more iron than coconut water - white rice has 1.5mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Coconut water has 469% more potassium than white rice - white rice has 29mg 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 White Rice .

Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and White Rice (Rice, white, medium-grain, enriched, cooked) .

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FAQ

Does white rice or coconut water contain more calories in 100 grams?
White rice is high in calories and coconut water has 90% less calories than white rice - white rice has 130 calories in 100g and coconut water has 18 calories.

Does white rice or coconut water have more carbohydrates?
By weight, coconut water has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and coconut water has 4.2g of carbohydrates.

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