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  6. Watermelon seeds vs. Coconut

Watermelon seeds vs. Coconut — In-Depth Nutrition Comparison

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How are Watermelon seeds and Coconut 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.
  • Watermelon seeds contain 9 times more Zinc than Coconut. Watermelon seeds contain 10.24mg of Zinc, while Coconut contains 1.1mg.
  • Watermelon seeds are lower in Saturated Fat.

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

Infographic

Watermelon seeds vs Coconut 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.
Watermelon seeds
Watermelon seeds
8
:
2
Coconut
Coconut
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%
Contains less Sodium -79.8%
Equal in Manganese - 1.5
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
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%
Contains less Sodium -79.8%
Equal in Manganese - 1.5

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.
Watermelon seeds
Watermelon seeds
6
:
3
Coconut
Coconut
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%
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
4
:
1
Coconut
Coconut
Contains more Protein +750.8%
Contains more Fats +41.4%
Contains more Other +310.4%
Contains more Water +830.5%
Equal in Carbs - 15.23
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
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
Contains more Protein +750.8%
Contains more Fats +41.4%
Contains more Other +310.4%
Contains more Water +830.5%
Equal in Carbs - 15.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
3
:
0
Coconut
Coconut
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +419.8%
Contains more Polyunsaturated fat +7576%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 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.
Watermelon seeds Coconut
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 Watermelon seeds Coconut Opinion
Net carbs 15.31g 6.23g Watermelon seeds
Protein 28.33g 3.33g Watermelon seeds
Fats 47.37g 33.49g Watermelon seeds
Carbs 15.31g 15.23g Watermelon seeds
Calories 557kcal 354kcal Watermelon seeds
Sugar 6.23g Watermelon seeds
Fiber 9g Coconut
Calcium 54mg 14mg Watermelon seeds
Iron 7.28mg 2.43mg Watermelon seeds
Magnesium 515mg 32mg Watermelon seeds
Phosphorus 755mg 113mg Watermelon seeds
Potassium 648mg 356mg Watermelon seeds
Sodium 99mg 20mg Coconut
Zinc 10.24mg 1.1mg Watermelon seeds
Copper 0.686mg 0.435mg Watermelon seeds
Manganese 1.614mg 1.5mg Watermelon seeds
Selenium 10.1µg Coconut
Vitamin E 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.19mg 0.066mg Watermelon seeds
Vitamin B2 0.145mg 0.02mg Watermelon seeds
Vitamin B3 3.55mg 0.54mg Watermelon seeds
Vitamin B5 0.346mg 0.3mg Watermelon seeds
Vitamin B6 0.089mg 0.054mg Watermelon seeds
Folate 58µg 26µg Watermelon seeds
Vitamin K 0.2µg Coconut
Tryptophan 0.39mg 0.039mg Watermelon seeds
Threonine 1.112mg 0.121mg Watermelon seeds
Isoleucine 1.342mg 0.131mg Watermelon seeds
Leucine 2.149mg 0.247mg Watermelon seeds
Lysine 0.887mg 0.147mg Watermelon seeds
Methionine 0.834mg 0.062mg Watermelon seeds
Phenylalanine 2.031mg 0.169mg Watermelon seeds
Valine 1.556mg 0.202mg Watermelon seeds
Histidine 0.775mg 0.077mg Watermelon seeds
Saturated Fat 9.779g 29.698g Watermelon seeds
Monounsaturated Fat 7.407g 1.425g Watermelon seeds
Polyunsaturated fat 28.094g 0.366g Watermelon seeds

Which food is preferable for your diet?

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

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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
19%
Watermelon seeds
8%
Coconut
Minerals Daily Need Coverage Score
177%
Watermelon seeds
63%
Coconut

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