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.
Detailed nutritional comparison of watermelon and coconut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Watermelon (Watermelon, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Coconut src

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) .

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G Water G
G Starch G
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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.

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