USDA-derived comparison
Coconut Water vs Orange Juice
Orange Juice leads for Vitamin C and Folate per 100g, while Coconut Water holds its own elsewhere.
Who each is for: Choose orange Juice for vitamin C and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Coconut Water
Typical serving: 1 glass (250g)
3/100
No clear per-100g leads, which is a result in itself.
Full Coconut Water pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Coconut Water | Orange Juice |
|---|---|---|
| Calories | 19 kcal | 45 kcal |
| Protein | 1 g | 1 g |
| Carbs | 4 g | 10 g |
| Fat | 0 g | 0 g |
| Fiber | 1 g | 0 g |
| Sat fat | 0 g | 0 g |
| Sodium | 105 mg | 1 mg |
| Potassium | 250 mg | 200 mg |
| Calcium | 24 mg | 11 mg |
| Iron | 0.3 mg | 0.2 mg |
| Magnesium | 25 mg | 11 mg |
| Zinc | 0.1 mg | 0.1 mg |
| Vitamin C | 2 mg | 50 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 3 µg | 30 µg |
Servings differ: 1 glass of coconut water is about 250g, 1 glass of orange juice about 248g. Scale accordingly before deciding anything on the 100g basis alone.
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