Grape Juice vs. Coconut
Nutrition comparison of Grape Juice and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and coconut:
- Coconut has 56% less sugar than grape juice.
- Coconut has more thiamin, niacin, pantothenic acid and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and grape juice has 83% less calories than coconut - coconut has 354 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is much heavier in carbs, much lighter in fat and similar to coconut for protein. Grape juice has a macronutrient ratio of 2:96:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Coconut | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 96% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and grape juice contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 44 times more dietary fiber than grape juice - coconut has 9g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Coconut has 56% less sugar than grape juice - coconut has 6.2g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Coconut has 800% more protein than grape juice - coconut has 3.3g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Coconut is high in saturated fat and grape juice has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Coconut has 32 times more Vitamin C than grape juice - coconut has 3.3mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Grape juice and coconut contain similar amounts of Vitamin A - grape juice has 2.4ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and grape juice contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Coconut and grape juice contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin, pantothenic acid and folate. Both grape juice and coconut contain significant amounts of riboflavin and Vitamin B6.
| Grape Juice | Coconut | |
|---|---|---|
| Thiamin | 0.017 MG | 0.066 MG |
| Riboflavin | 0.015 MG | 0.02 MG |
| Niacin | 0.133 MG | 0.54 MG |
| Pantothenic acid | 0.048 MG | 0.3 MG |
| Vitamin B6 | 0.032 MG | 0.054 MG |
| Folate | ~ | 26 UG |
Minerals
calcium
Coconut and grape juice contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Coconut is a great source of iron and it has 872% more iron than grape juice - coconut has 2.4mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Coconut is an excellent source of potassium and it has 242% more potassium than grape juice - coconut has 356mg of potassium per 100 grams and grape juice has 104mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than grape juice per 100 grams.
| Grape Juice | Coconut | |
|---|---|---|
| linoleic acid | 0.017 G | 0.366 G |
| Total | 0.017 G | 0.366 G |
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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Coconut (Nuts, coconut meat, raw) .
Grape Juice g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or grape juice contain more calories in 100 grams?Coconut is high in calories and grape juice has 80% less calories than coconut - coconut has 354 calories in 100g and grape juice has 60 calories.
Does coconut or grape juice have more carbohydrates?
By weight, coconut and grape juice contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.
Does coconut or grape juice contain more potassium?
Coconut is a rich source of potassium and it has 240% more potassium than grape juice - coconut has 356mg of potassium in 100 grams and grape juice has 104mg of potassium.