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  6. Coconut milk vs. Watermelon

Coconut milk vs. Watermelon — In-Depth Nutrition Comparison

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Summary of differences between Coconut milk and Watermelon

  • Coconut milk has more Manganese, Copper, Iron, Phosphorus, Selenium, Fiber, Magnesium, and Zinc, however, Watermelon is higher in Vitamin C.
  • Coconut milk covers your daily need of Saturated Fat 106% more than Watermelon.
  • Coconut milk has 24 times more Manganese than Watermelon. While Coconut milk has 0.916mg of Manganese, Watermelon has only 0.038mg.
  • Watermelon has less Saturated Fat.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Watermelon, raw.

Infographic

Coconut milk vs Watermelon 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 milk
Coconut milk
9
:
1
Watermelon
Watermelon
Contains more Calcium +128.6%
Contains more Iron +583.3%
Contains more Magnesium +270%
Contains more Phosphorus +809.1%
Contains more Potassium +134.8%
Contains more Zinc +570%
Contains more Copper +533.3%
Contains more Manganese +2310.5%
Contains more Selenium +1450%
Contains less Sodium -93.3%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +128.6%
Contains more Iron +583.3%
Contains more Magnesium +270%
Contains more Phosphorus +809.1%
Contains more Potassium +134.8%
Contains more Zinc +570%
Contains more Copper +533.3%
Contains more Manganese +2310.5%
Contains more Selenium +1450%
Contains less Sodium -93.3%

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 milk
Coconut milk
3
:
6
Watermelon
Watermelon
Contains more Vitamin E +200%
Contains more Vitamin B3 +327%
Contains more Folate +433.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +189.3%
Contains more Vitamin B1 +26.9%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +20.8%
Contains more Vitamin B6 +36.4%
Equal in Vitamin K - 0.1
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Watermelon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin E +200%
Contains more Vitamin B3 +327%
Contains more Folate +433.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +189.3%
Contains more Vitamin B1 +26.9%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +20.8%
Contains more Vitamin B6 +36.4%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
3
:
2
Watermelon
Watermelon
Contains more Protein +275.4%
Contains more Fats +15793.3%
Contains more Other +195.8%
Contains more Carbs +36.3%
Contains more Water +35.2%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +275.4%
Contains more Fats +15793.3%
Contains more Other +195.8%
Contains more Carbs +36.3%
Contains more Water +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Watermelon
Watermelon
Contains more Monounsaturated Fat +2640.5%
Contains more Polyunsaturated fat +422%
Contains less Saturated Fat -99.9%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +2640.5%
Contains more Polyunsaturated fat +422%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut milk Watermelon Opinion
Net carbs 3.34g 7.15g Watermelon
Protein 2.29g 0.61g Coconut milk
Fats 23.84g 0.15g Coconut milk
Carbs 5.54g 7.55g Watermelon
Calories 230kcal 30kcal Coconut milk
Fructose 3.36g Watermelon
Sugar 3.34g 6.2g Coconut milk
Fiber 2.2g 0.4g Coconut milk
Calcium 16mg 7mg Coconut milk
Iron 1.64mg 0.24mg Coconut milk
Magnesium 37mg 10mg Coconut milk
Phosphorus 100mg 11mg Coconut milk
Potassium 263mg 112mg Coconut milk
Sodium 15mg 1mg Watermelon
Zinc 0.67mg 0.1mg Coconut milk
Copper 0.266mg 0.042mg Coconut milk
Manganese 0.916mg 0.038mg Coconut milk
Selenium 6.2µg 0.4µg Coconut milk
Vitamin A 0IU 569IU Watermelon
Vitamin A RAE 0µg 28µg Watermelon
Vitamin E 0.15mg 0.05mg Coconut milk
Vitamin C 2.8mg 8.1mg Watermelon
Vitamin B1 0.026mg 0.033mg Watermelon
Vitamin B2 0mg 0.021mg Watermelon
Vitamin B3 0.76mg 0.178mg Coconut milk
Vitamin B5 0.183mg 0.221mg Watermelon
Vitamin B6 0.033mg 0.045mg Watermelon
Folate 16µg 3µg Coconut milk
Vitamin K 0.1µg 0.1µg
Tryptophan 0.027mg 0.007mg Coconut milk
Threonine 0.083mg 0.027mg Coconut milk
Isoleucine 0.09mg 0.019mg Coconut milk
Leucine 0.17mg 0.018mg Coconut milk
Lysine 0.101mg 0.062mg Coconut milk
Methionine 0.043mg 0.006mg Coconut milk
Phenylalanine 0.116mg 0.015mg Coconut milk
Valine 0.139mg 0.016mg Coconut milk
Histidine 0.053mg 0.006mg Coconut milk
Saturated Fat 21.14g 0.016g Watermelon
Monounsaturated Fat 1.014g 0.037g Coconut milk
Polyunsaturated fat 0.261g 0.05g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Watermelon
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
5%
Coconut milk
9%
Watermelon
Minerals Daily Need Coverage Score
42%
Coconut milk
6%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 21.124g)
Which food is lower in glycemic index?
Watermelon
Watermelon is lower in glycemic index (difference - 21)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $3.9)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 2.86g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.