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  6. Watermelon vs. Coconut

Watermelon vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between Watermelon and Coconut

  • The amount of Manganese, Copper, Fiber, Iron, Selenium, Phosphorus, Zinc, Potassium, and Folate in Coconut is higher than in Watermelon.
  • Coconut covers your daily Saturated Fat needs 148% more than Watermelon.
  • Watermelon contains less Saturated Fat.

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

Infographic

Watermelon 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.
Watermelon
Watermelon
1
:
9
Coconut
Coconut
Contains less Sodium -95%
Contains more Calcium +100%
Contains more Iron +912.5%
Contains more Magnesium +220%
Contains more Phosphorus +927.3%
Contains more Potassium +217.9%
Contains more Zinc +1000%
Contains more Copper +935.7%
Contains more Manganese +3847.4%
Contains more Selenium +2425%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains less Sodium -95%
Contains more Calcium +100%
Contains more Iron +912.5%
Contains more Magnesium +220%
Contains more Phosphorus +927.3%
Contains more Potassium +217.9%
Contains more Zinc +1000%
Contains more Copper +935.7%
Contains more Manganese +3847.4%
Contains more Selenium +2425%

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.
Watermelon
Watermelon
3
:
7
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin C +145.5%
Contains more Vitamin E +380%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +203.4%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B6 +20%
Contains more Folate +766.7%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.02
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%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +145.5%
Contains more Vitamin E +380%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +203.4%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B6 +20%
Contains more Folate +766.7%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon
Watermelon
1
:
4
Coconut
Coconut
Contains more Water +94.6%
Contains more Protein +445.9%
Contains more Fats +22226.7%
Contains more Carbs +101.7%
Contains more Other +300%
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Coconut
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 Water +94.6%
Contains more Protein +445.9%
Contains more Fats +22226.7%
Contains more Carbs +101.7%
Contains more Other +300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon
Watermelon
1
:
2
Coconut
Coconut
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +3751.4%
Contains more Polyunsaturated fat +632%
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +3751.4%
Contains more Polyunsaturated fat +632%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon Coconut Opinion
Net carbs 7.15g 6.23g Watermelon
Protein 0.61g 3.33g Coconut
Fats 0.15g 33.49g Coconut
Carbs 7.55g 15.23g Coconut
Calories 30kcal 354kcal Coconut
Fructose 3.36g Watermelon
Sugar 6.2g 6.23g Watermelon
Fiber 0.4g 9g Coconut
Calcium 7mg 14mg Coconut
Iron 0.24mg 2.43mg Coconut
Magnesium 10mg 32mg Coconut
Phosphorus 11mg 113mg Coconut
Potassium 112mg 356mg Coconut
Sodium 1mg 20mg Watermelon
Zinc 0.1mg 1.1mg Coconut
Copper 0.042mg 0.435mg Coconut
Manganese 0.038mg 1.5mg Coconut
Selenium 0.4µg 10.1µg Coconut
Vitamin A 569IU 0IU Watermelon
Vitamin A RAE 28µg 0µg Watermelon
Vitamin E 0.05mg 0.24mg Coconut
Vitamin C 8.1mg 3.3mg Watermelon
Vitamin B1 0.033mg 0.066mg Coconut
Vitamin B2 0.021mg 0.02mg Watermelon
Vitamin B3 0.178mg 0.54mg Coconut
Vitamin B5 0.221mg 0.3mg Coconut
Vitamin B6 0.045mg 0.054mg Coconut
Folate 3µg 26µg Coconut
Vitamin K 0.1µg 0.2µg Coconut
Tryptophan 0.007mg 0.039mg Coconut
Threonine 0.027mg 0.121mg Coconut
Isoleucine 0.019mg 0.131mg Coconut
Leucine 0.018mg 0.247mg Coconut
Lysine 0.062mg 0.147mg Coconut
Methionine 0.006mg 0.062mg Coconut
Phenylalanine 0.015mg 0.169mg Coconut
Valine 0.016mg 0.202mg Coconut
Histidine 0.006mg 0.077mg Coconut
Saturated Fat 0.016g 29.698g Watermelon
Monounsaturated Fat 0.037g 1.425g Coconut
Polyunsaturated fat 0.05g 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Coconut
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
9%
Watermelon
8%
Coconut
Minerals Daily Need Coverage Score
6%
Watermelon
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 29.682g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.