Coconut vs. Watermelon seeds — In-Depth Nutrition Comparison
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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 cover your daily need for 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
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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.
| Contains less SodiumSodium | -79.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1509.4% |
| Contains more CalciumCalcium | +285.7% |
| Contains more PotassiumPotassium | +82% |
| Contains more IronIron | +199.6% |
| Contains more CopperCopper | +57.7% |
| Contains more ZincZinc | +830.9% |
| Contains more PhosphorusPhosphorus | +568.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +187.9% |
| Contains more Vitamin B2Vitamin B2 | +625% |
| Contains more Vitamin B3Vitamin B3 | +557.4% |
| Contains more Vitamin B5Vitamin B5 | +15.3% |
| Contains more Vitamin B6Vitamin B6 | +64.8% |
| Contains more FolateFolate | +123.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
28.33 g
Fats:
47.37 g
Carbs:
15.31 g
Water:
5.05 g
Other:
3.94 g
| Contains more WaterWater | +830.5% |
| Contains more ProteinProtein | +750.8% |
| Contains more FatsFats | +41.4% |
| Contains more OtherOther | +310.4% |
~equal in
Carbs
~15.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
9.779 g
Monounsaturated fat:
Mono. Fat
7.407 g
Polyunsaturated fat:
Poly. Fat
28.094 g
| Contains less Sat. FatSaturated fat | -67.1% |
| Contains more Mono. FatMonounsaturated fat | +419.8% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.366g | 28.094g | 185% |
| Magnesium | 32mg | 515mg | 115% |
| Phosphorus | 113mg | 755mg | 92% |
| Saturated fat | 29.698g | 9.779g | 91% |
| Zinc | 1.1mg | 10.24mg | 83% |
| Iron | 2.43mg | 7.28mg | 61% |
| Protein | 3.33g | 28.33g | 50% |
| Fiber | 9g | 36% | |
| Copper | 0.435mg | 0.686mg | 28% |
| Fats | 33.49g | 47.37g | 21% |
| Vitamin B3 | 0.54mg | 3.55mg | 19% |
| Selenium | 10.1µg | 18% | |
| Monounsaturated fat | 1.425g | 7.407g | 15% |
| Calories | 354kcal | 557kcal | 10% |
| Vitamin B2 | 0.02mg | 0.145mg | 10% |
| Vitamin B1 | 0.066mg | 0.19mg | 10% |
| Potassium | 356mg | 648mg | 9% |
| Folate | 26µg | 58µg | 8% |
| Manganese | 1.5mg | 1.614mg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Calcium | 14mg | 54mg | 4% |
| Sodium | 20mg | 99mg | 3% |
| Vitamin B6 | 0.054mg | 0.089mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Vitamin B5 | 0.3mg | 0.346mg | 1% |
| Net carbs | 6.23g | 15.31g | N/A |
| Carbs | 15.23g | 15.31g | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.39mg | 0% |
| Threonine | 0.121mg | 1.112mg | 0% |
| Isoleucine | 0.131mg | 1.342mg | 0% |
| Leucine | 0.247mg | 2.149mg | 0% |
| Lysine | 0.147mg | 0.887mg | 0% |
| Methionine | 0.062mg | 0.834mg | 0% |
| Phenylalanine | 0.169mg | 2.031mg | 0% |
| Valine | 0.202mg | 1.556mg | 0% |
| Histidine | 0.077mg | 0.775mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
18%
Minerals Daily Need Coverage Score
63%
177%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Watermelon seeds is lower in Saturated fat (difference - 19.919g)
Which food is lower in glycemic index?
Watermelon seeds is lower in glycemic index (difference - 59)
Which food is cheaper?
Watermelon seeds is cheaper (difference - $2.6)
Which food is richer in minerals?
Watermelon seeds is relatively richer in minerals
Which food contains less Sodium?
Coconut contains less Sodium (difference - 79mg)
Which food contains less Cholesterol?
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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.