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Banana melon vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between banana melon and coconut?

  • Banana melon is richer in vitamin C, yet coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, zinc, potassium, and magnesium.
  • Coconut's daily need coverage for manganese is 64% higher.
  • Banana melon has 2 times more vitamin C than coconut. Banana melon has 8.1mg of vitamin C, while coconut has 3.3mg.

We used Melon, banana (Navajo) and Nuts, coconut meat, raw types in this comparison.

Infographic

Banana melon vs Coconut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 12% 7.9% 12% 3.8% 3.9% 1.4% 4.7% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains less SodiumSodium -45%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +154.3%
Contains more IronIron +1057.1%
Contains more CopperCopper +1142.9%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +1155.6%
Contains more ManganeseManganese +4066.7%
Contains more SeleniumSelenium +2425%
~equal in Calcium ~14mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 0% 0% 0% 5% 4.2% 8.6% 4.2% 12% 0% 12% 15% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +145.5%
Contains more Vitamin KVitamin K +2350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more FolateFolate +30%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana melon Coconut DV% diff.
Saturated fat 29.698g 135%
Manganese 0.036mg 1.5mg 64%
Fats 0.2g 33.49g 51%
Copper 0.035mg 0.435mg 44%
Fiber 0.3g 9g 35%
Iron 0.21mg 2.43mg 28%
Selenium 0.4µg 10.1µg 18%
Calories 21kcal 354kcal 17%
Phosphorus 9mg 113mg 15%
Zinc 0.14mg 1.1mg 9%
Potassium 140mg 356mg 6%
Magnesium 10mg 32mg 5%
Vitamin B5 0.07mg 0.3mg 5%
Protein 0.84g 3.33g 5%
Vitamin C 8.1mg 3.3mg 5%
Vitamin B1 0.02mg 0.066mg 4%
Vitamin K 4.9µg 0.2µg 4%
Carbs 4.06g 15.23g 4%
Monounsaturated fat 1.425g 4%
Fructose 2.06g 3%
Vitamin E 0mg 0.24mg 2%
Polyunsaturated fat 0.366g 2%
Folate 20µg 26µg 2%
Choline 12.1mg 2%
Vitamin B3 0.46mg 0.54mg 1%
Net carbs 3.76g 6.23g N/A
Calcium 13mg 14mg 0%
Sugar 3.36g 6.23g N/A
Sodium 11mg 20mg 0%
Vitamin B2 0.018mg 0.02mg 0%
Vitamin B6 0.05mg 0.054mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.84 g
Fats: 0.2 g
Carbs: 4.06 g
Water: 94.66 g
Other: 0.24 g
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 WaterWater +101.4%
Contains more ProteinProtein +296.4%
Contains more FatsFats +16645%
Contains more CarbsCarbs +275.1%
Contains more OtherOther +300%

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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. Banana melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167629/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.