Watermelon vs. Coconut
Nutrition comparison of Watermelon and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and coconut:
- Coconut has more niacin and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and watermelon has 92% less calories than coconut - watermelon has 30 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, watermelon is much heavier in carbs, much lighter in fat and similar to coconut for protein. Watermelon has a macronutrient ratio of 7:90:4 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Coconut | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 90% | 16% |
| Fat | 4% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 50% less carbohydrates than coconut - watermelon has 7.6g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 21 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Watermelon and coconut contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 446% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and watermelon has 100% less saturated fat than coconut - watermelon has 0.02g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Watermelon has 145% more Vitamin C than coconut - watermelon has 8.1mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than coconut - watermelon has 28ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Watermelon and coconut contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Watermelon and coconut contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more niacin and folate. Both watermelon and coconut contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Watermelon | Coconut | |
|---|---|---|
| Thiamin | 0.033 MG | 0.066 MG |
| Riboflavin | 0.021 MG | 0.02 MG |
| Niacin | 0.178 MG | 0.54 MG |
| Pantothenic acid | 0.221 MG | 0.3 MG |
| Vitamin B6 | 0.045 MG | 0.054 MG |
| Folate | 3 UG | 26 UG |
Minerals
calcium
Watermelon and coconut contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 913% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 218% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than watermelon per 100 grams.
| Watermelon | Coconut | |
|---|---|---|
| linoleic acid | 0.05 G | 0.366 G |
| Total | 0.05 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Coconut (Nuts, coconut meat, raw) .
Watermelon g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watermelon or coconut contain more calories in 100 grams?Coconut is high in calories and watermelon has 90% less calories than coconut - watermelon has 30 calories in 100g and coconut has 354 calories.
Does watermelon or coconut have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than coconut - watermelon has 7.6g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does watermelon or coconut contain more potassium?
Coconut is a rich source of potassium and it has 220% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and coconut has 356mg of potassium.