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  6. Coconut vs. Winter melon

Coconut vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between coconut and winter melon?

  • Coconut is higher in manganese, copper, iron, fiber, selenium, phosphorus, and potassium, yet winter melon is higher in vitamin C and vitamin B2.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Coconut has 59 times more potassium than winter melon. While coconut has 356mg of potassium, winter melon has only 6mg.
  • The amount of saturated fat in winter melon is lower.

We used Nuts, coconut meat, raw and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Coconut vs Winter melon 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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +5833.3%
Contains more IronIron +507.5%
Contains more CopperCopper +1791.3%
Contains more ZincZinc +80.3%
Contains more PhosphorusPhosphorus +494.7%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +2486.2%
Contains more SeleniumSelenium +4950%
Contains more CalciumCalcium +35.7%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +125.6%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +420%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +293.9%
Contains more Vitamin B2Vitamin B2 +450%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Winter melon DV% diff.
Saturated fat 29.698g 0.016g 135%
Manganese 1.5mg 0.058mg 63%
Fats 33.49g 0.2g 51%
Copper 0.435mg 0.023mg 46%
Iron 2.43mg 0.4mg 25%
Fiber 9g 2.9g 24%
Selenium 10.1µg 0.2µg 18%
Calories 354kcal 13kcal 17%
Phosphorus 113mg 19mg 13%
Vitamin C 3.3mg 13mg 11%
Potassium 356mg 6mg 10%
Vitamin B2 0.02mg 0.11mg 7%
Protein 3.33g 0.4g 6%
Magnesium 32mg 10mg 5%
Folate 26µg 5µg 5%
Carbs 15.23g 3g 4%
Zinc 1.1mg 0.61mg 4%
Sodium 20mg 111mg 4%
Monounsaturated fat 1.425g 0.037g 3%
Vitamin B5 0.3mg 0.133mg 3%
Choline 12.1mg 2%
Polyunsaturated fat 0.366g 0.087g 2%
Vitamin B1 0.066mg 0.04mg 2%
Vitamin E 0.24mg 2%
Vitamin B6 0.054mg 0.035mg 1%
Vitamin B3 0.54mg 0.4mg 1%
Calcium 14mg 19mg 1%
Net carbs 6.23g 0.1g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.002mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0.009mg 0%
Methionine 0.062mg 0.003mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +732.5%
Contains more FatsFats +16645%
Contains more CarbsCarbs +407.7%
Contains more OtherOther +220%
Contains more WaterWater +104.5%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +3751.4%
Contains more Poly. FatPolyunsaturated fat +320.7%
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.