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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

  • Watermelon has more vitamin A; however, coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, zinc, and potassium.
  • Coconut covers your daily saturated fat needs 148% more than watermelon.
  • 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 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.
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%
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 less SodiumSodium -95%
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%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 CVitamin C +145.5%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 WaterWater +94.6%
Contains more ProteinProtein +445.9%
Contains more FatsFats +22226.7%
Contains more CarbsCarbs +101.7%
Contains more OtherOther +300%

Fat Type Comparison

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

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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 - 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.