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  6. Coconut vs. Watermelon

Coconut vs. Watermelon — In-Depth Nutrition Comparison

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Significant differences between coconut and watermelon

  • Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, zinc, and potassium; however, watermelon is richer in vitamin A.
  • Coconut covers your daily saturated fat needs 148% more than watermelon.
  • Watermelon has 39 times less manganese than coconut. Coconut has 1.5mg of manganese, while watermelon has 0.038mg.
  • Watermelon contains less saturated fat.
  • Watermelon has a higher glycemic index. The glycemic index of watermelon is 76, while the glycemic index of coconut is 59.

Specific food types used in this comparison are Nuts, coconut meat, raw and Watermelon, raw.

Infographic

Coconut 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +217.9%
Contains more IronIron +912.5%
Contains more CopperCopper +935.7%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +927.3%
Contains more ManganeseManganese +3847.4%
Contains more SeleniumSelenium +2425%
Contains less SodiumSodium -95%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +203.4%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +766.7%
Contains more CholineCholine +195.1%
Contains more Vitamin CVitamin C +145.5%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.021mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Watermelon DV% diff.
Saturated fat 29.698g 0.016g 135%
Manganese 1.5mg 0.038mg 64%
Fats 33.49g 0.15g 51%
Copper 0.435mg 0.042mg 44%
Fiber 9g 0.4g 34%
Iron 2.43mg 0.24mg 27%
Selenium 10.1µg 0.4µg 18%
Calories 354kcal 30kcal 16%
Phosphorus 113mg 11mg 15%
Zinc 1.1mg 0.1mg 9%
Potassium 356mg 112mg 7%
Folate 26µg 3µg 6%
Vitamin C 3.3mg 8.1mg 5%
Magnesium 32mg 10mg 5%
Protein 3.33g 0.61g 5%
Fructose 3.36g 4%
Vitamin A 0µg 28µg 3%
Carbs 15.23g 7.55g 3%
Monounsaturated fat 1.425g 0.037g 3%
Vitamin B1 0.066mg 0.033mg 3%
Polyunsaturated fat 0.366g 0.05g 2%
Vitamin B3 0.54mg 0.178mg 2%
Vitamin B5 0.3mg 0.221mg 2%
Choline 12.1mg 4.1mg 1%
Sodium 20mg 1mg 1%
Vitamin E 0.24mg 0.05mg 1%
Calcium 14mg 7mg 1%
Vitamin B6 0.054mg 0.045mg 1%
Net carbs 6.23g 7.15g N/A
Sugar 6.23g 6.2g N/A
Vitamin B2 0.02mg 0.021mg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.039mg 0.007mg 0%
Threonine 0.121mg 0.027mg 0%
Isoleucine 0.131mg 0.019mg 0%
Leucine 0.247mg 0.018mg 0%
Lysine 0.147mg 0.062mg 0%
Methionine 0.062mg 0.006mg 0%
Phenylalanine 0.169mg 0.015mg 0%
Valine 0.202mg 0.016mg 0%
Histidine 0.077mg 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +445.9%
Contains more FatsFats +22226.7%
Contains more CarbsCarbs +101.7%
Contains more OtherOther +300%
Contains more WaterWater +94.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +3751.4%
Contains more Poly. FatPolyunsaturated fat +632%
Contains less Sat. FatSaturated fat -99.9%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.