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  6. Watermelon seeds vs. Coconut

Watermelon seeds vs. Coconut — In-Depth Nutrition Comparison

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How are watermelon seeds and coconut 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.
  • Watermelon seeds contain 9 times more zinc than coconut. Watermelon seeds contain 10.24mg of zinc, while coconut contains 1.1mg.
  • Watermelon seeds are lower in saturated fat.

Seeds, watermelon seed kernels, dried and Nuts, coconut meat, raw types were used in this article.

Infographic

Watermelon seeds vs Coconut 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 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
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 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%
Contains less SodiumSodium -79.8%
~equal in Manganese ~1.5mg

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 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 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 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%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Coconut DV% diff.
Polyunsaturated fat 28.094g 0.366g 185%
Magnesium 515mg 32mg 115%
Phosphorus 755mg 113mg 92%
Saturated fat 9.779g 29.698g 91%
Zinc 10.24mg 1.1mg 83%
Iron 7.28mg 2.43mg 61%
Protein 28.33g 3.33g 50%
Fiber 9g 36%
Copper 0.686mg 0.435mg 28%
Fats 47.37g 33.49g 21%
Vitamin B3 3.55mg 0.54mg 19%
Selenium 10.1µg 18%
Monounsaturated fat 7.407g 1.425g 15%
Calories 557kcal 354kcal 10%
Vitamin B2 0.145mg 0.02mg 10%
Vitamin B1 0.19mg 0.066mg 10%
Potassium 648mg 356mg 9%
Folate 58µg 26µg 8%
Manganese 1.614mg 1.5mg 5%
Vitamin C 0mg 3.3mg 4%
Calcium 54mg 14mg 4%
Sodium 99mg 20mg 3%
Vitamin B6 0.089mg 0.054mg 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Vitamin B5 0.346mg 0.3mg 1%
Net carbs 15.31g 6.23g N/A
Carbs 15.31g 15.23g 0%
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.39mg 0.039mg 0%
Threonine 1.112mg 0.121mg 0%
Isoleucine 1.342mg 0.131mg 0%
Leucine 2.149mg 0.247mg 0%
Lysine 0.887mg 0.147mg 0%
Methionine 0.834mg 0.062mg 0%
Phenylalanine 2.031mg 0.169mg 0%
Valine 1.556mg 0.202mg 0%
Histidine 0.775mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 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 ProteinProtein +750.8%
Contains more FatsFats +41.4%
Contains more OtherOther +310.4%
Contains more WaterWater +830.5%
~equal in Carbs ~15.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -67.1%
Contains more Mono. FatMonounsaturated fat +419.8%
Contains more Poly. FatPolyunsaturated fat +7576%

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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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.