Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Coconut
  5. Compare
  6. Coconut vs. Watermelon seeds

Coconut vs. Watermelon seeds — In-Depth Nutrition Comparison

Compare

How are Coconut and Watermelon seeds different?

  • Watermelon seeds are higher than Coconut in Magnesium, Phosphorus, Zinc, Iron, Copper, Vitamin B3, Vitamin B1, Vitamin B2, and Potassium.
  • Watermelon seeds covers your daily need of Magnesium 115% more than Coconut.
  • Coconut contains 3 times more Saturated Fat than Watermelon seeds. Coconut contains 29.698g of Saturated Fat, while Watermelon seeds contain 9.779g.

Nuts, coconut meat, raw and Seeds, watermelon seed kernels, dried types were used in this article.

Infographic

Coconut vs Watermelon seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut
Coconut
2
:
8
Watermelon seeds
Watermelon seeds
Contains less Sodium -79.8%
Contains more Calcium +285.7%
Contains more Iron +199.6%
Contains more Magnesium +1509.4%
Contains more Phosphorus +568.1%
Contains more Potassium +82%
Contains more Zinc +830.9%
Contains more Copper +57.7%
Equal in Manganese - 1.614
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains less Sodium -79.8%
Contains more Calcium +285.7%
Contains more Iron +199.6%
Contains more Magnesium +1509.4%
Contains more Phosphorus +568.1%
Contains more Potassium +82%
Contains more Zinc +830.9%
Contains more Copper +57.7%
Equal in Manganese - 1.614

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut
Coconut
3
:
6
Watermelon seeds
Watermelon seeds
Contains more Vitamin C +∞%
Contains more Vitamin B1 +187.9%
Contains more Vitamin B2 +625%
Contains more Vitamin B3 +557.4%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +64.8%
Contains more Folate +123.1%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +187.9%
Contains more Vitamin B2 +625%
Contains more Vitamin B3 +557.4%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +64.8%
Contains more Folate +123.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
1
:
4
Watermelon seeds
Watermelon seeds
Contains more Water +830.5%
Contains more Protein +750.8%
Contains more Fats +41.4%
Contains more Other +310.4%
Equal in Carbs - 15.31
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Watermelon seeds
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
Contains more Water +830.5%
Contains more Protein +750.8%
Contains more Fats +41.4%
Contains more Other +310.4%
Equal in Carbs - 15.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +419.8%
Contains more Polyunsaturated fat +7576%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +419.8%
Contains more Polyunsaturated fat +7576%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Watermelon seeds
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Watermelon seeds Opinion
Net carbs 6.23g 15.31g Watermelon seeds
Protein 3.33g 28.33g Watermelon seeds
Fats 33.49g 47.37g Watermelon seeds
Carbs 15.23g 15.31g Watermelon seeds
Calories 354kcal 557kcal Watermelon seeds
Sugar 6.23g Watermelon seeds
Fiber 9g Coconut
Calcium 14mg 54mg Watermelon seeds
Iron 2.43mg 7.28mg Watermelon seeds
Magnesium 32mg 515mg Watermelon seeds
Phosphorus 113mg 755mg Watermelon seeds
Potassium 356mg 648mg Watermelon seeds
Sodium 20mg 99mg Coconut
Zinc 1.1mg 10.24mg Watermelon seeds
Copper 0.435mg 0.686mg Watermelon seeds
Manganese 1.5mg 1.614mg Watermelon seeds
Selenium 10.1µg Coconut
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.19mg Watermelon seeds
Vitamin B2 0.02mg 0.145mg Watermelon seeds
Vitamin B3 0.54mg 3.55mg Watermelon seeds
Vitamin B5 0.3mg 0.346mg Watermelon seeds
Vitamin B6 0.054mg 0.089mg Watermelon seeds
Folate 26µg 58µg Watermelon seeds
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.39mg Watermelon seeds
Threonine 0.121mg 1.112mg Watermelon seeds
Isoleucine 0.131mg 1.342mg Watermelon seeds
Leucine 0.247mg 2.149mg Watermelon seeds
Lysine 0.147mg 0.887mg Watermelon seeds
Methionine 0.062mg 0.834mg Watermelon seeds
Phenylalanine 0.169mg 2.031mg Watermelon seeds
Valine 0.202mg 1.556mg Watermelon seeds
Histidine 0.077mg 0.775mg Watermelon seeds
Saturated Fat 29.698g 9.779g Watermelon seeds
Monounsaturated Fat 1.425g 7.407g Watermelon seeds
Polyunsaturated fat 0.366g 28.094g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Watermelon seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almond
Almond
Watermelon seeds
Watermelon seeds vs Pumpkin seed
Pumpkin seed
Watermelon seeds
Watermelon seeds vs Sunflower seed
Sunflower seed
Watermelon seeds
Watermelon seeds vs Seed
Seed

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
19%
Watermelon seeds
Minerals Daily Need Coverage Score
63%
Coconut
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Watermelon seeds
Watermelon seeds is lower in Saturated Fat (difference - 19.919g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 59)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $2.6)
Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 79mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.