Coconut Water vs. Watermelon
Nutrition comparison of Coconut Water and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and watermelon:
- Watermelon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and coconut water contain similar amounts of calories - watermelon has 30 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to watermelon for protein. Coconut water has a macronutrient ratio of 5:95:0 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Watermelon | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 95% | 90% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and coconut water contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Watermelon has more dietary fiber than coconut water - watermelon has 0.4g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Watermelon and coconut water contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Watermelon and coconut water contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both watermelon and coconut water are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Watermelon and coconut water contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than coconut water - watermelon has 28ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Watermelon and coconut water contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Watermelon and coconut water contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Watermelon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and watermelon contain significant amounts of thiamin.
| Coconut Water | Watermelon | |
|---|---|---|
| Thiamin | 0.03 MG | 0.033 MG |
| Riboflavin | ~ | 0.021 MG |
| Niacin | ~ | 0.178 MG |
| Pantothenic acid | ~ | 0.221 MG |
| Vitamin B6 | ~ | 0.045 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Watermelon and coconut water contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Watermelon and coconut water contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 47% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and coconut water has 165mg of potassium.
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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Watermelon (Watermelon, raw) .
Coconut Water g
()
|
Daily Values (%) |
Watermelon 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 water contain more calories in 100 grams?Watermelon and coconut water contain similar amounts of calories - watermelon has 30 calories in 100g and coconut water has 18 calories.
Does watermelon or coconut water have more carbohydrates?
By weight, watermelon and coconut water contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.