Coconut Water vs. Zucchini
Nutrition comparison of Coconut Water and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and zucchini:
- Zucchini has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and coconut water contain similar amounts of calories - zucchini has 17 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 zucchini per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Zucchini | |
|---|---|---|
| Protein | 5% | 24% |
| Carbohydrates | 95% | 62% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and coconut water are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Zucchini has more dietary fiber than coconut water - zucchini has 1g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Zucchini and coconut water contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Zucchini and coconut water contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both zucchini and coconut water are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 81% more Vitamin C than coconut water - zucchini has 17.9mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than coconut water - zucchini has 10ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Zucchini and coconut water contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Zucchini and coconut water contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Zucchini has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and zucchini contain significant amounts of thiamin.
| Coconut Water | Zucchini | |
|---|---|---|
| Thiamin | 0.03 MG | 0.045 MG |
| Riboflavin | ~ | 0.094 MG |
| Niacin | ~ | 0.451 MG |
| Pantothenic acid | ~ | 0.204 MG |
| Vitamin B6 | ~ | 0.163 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Zucchini has 129% more calcium than coconut water - zucchini has 16mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Zucchini and coconut water contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Zucchini is a great source of potassium and it has 58% more potassium than coconut water - zucchini has 261mg 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Coconut Water g
()
|
Daily Values (%) |
Zucchini 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 zucchini or coconut water contain more calories in 100 grams?Zucchini and coconut water contain similar amounts of calories - zucchini has 17 calories in 100g and coconut water has 18 calories.
Does zucchini or coconut water have more carbohydrates?
By weight, both zucchini and coconut water are low in carbohydrates - zucchini has 3.1g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.