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  6. Dates vs. Watermelon

Dates vs. Watermelon — In-Depth Nutrition Comparison

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Summary of differences between Dates and Watermelon

  • Dates have more Fiber, Copper, Potassium, Iron, Manganese, Vitamin B6, Magnesium, Vitamin B5, and Phosphorus, however, Watermelon is higher in Vitamin C.
  • Dates covers your daily need of Fiber 30% more than Watermelon.
  • Dates have 7 times more Manganese than Watermelon. While Dates have 0.262mg of Manganese, Watermelon has only 0.038mg.

These are the specific foods used in this comparison Dates, deglet noor and Watermelon, raw.

Infographic

Dates vs Watermelon 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.
Dates
Dates
9
:
1
Watermelon
Watermelon
Contains more Calcium +457.1%
Contains more Iron +325%
Contains more Magnesium +330%
Contains more Phosphorus +463.6%
Contains more Potassium +485.7%
Contains more Zinc +190%
Contains more Copper +390.5%
Contains more Manganese +589.5%
Contains more Selenium +650%
Contains less Sodium -50%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +457.1%
Contains more Iron +325%
Contains more Magnesium +330%
Contains more Phosphorus +463.6%
Contains more Potassium +485.7%
Contains more Zinc +190%
Contains more Copper +390.5%
Contains more Manganese +589.5%
Contains more Selenium +650%
Contains less Sodium -50%

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.
Dates
Dates
7
:
2
Watermelon
Watermelon
Contains more Vitamin B1 +57.6%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B3 +615.7%
Contains more Vitamin B5 +166.5%
Contains more Vitamin B6 +266.7%
Contains more Folate +533.3%
Contains more Vitamin K +2600%
Contains more Vitamin A +5590%
Contains more Vitamin C +1925%
Equal in Vitamin E - 0.05
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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%
Contains more Vitamin B1 +57.6%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B3 +615.7%
Contains more Vitamin B5 +166.5%
Contains more Vitamin B6 +266.7%
Contains more Folate +533.3%
Contains more Vitamin K +2600%
Contains more Vitamin A +5590%
Contains more Vitamin C +1925%
Equal in Vitamin E - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Watermelon
Watermelon
Contains more Protein +301.6%
Contains more Fats +160%
Contains more Carbs +893.8%
Contains more Other +566.7%
Contains more Water +345.4%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +301.6%
Contains more Fats +160%
Contains more Carbs +893.8%
Contains more Other +566.7%
Contains more Water +345.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
0
:
3
Watermelon
Watermelon
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +163.2%
Equal in Monounsaturated Fat - 0.037
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +163.2%
Equal in Monounsaturated Fat - 0.037

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
0
Watermelon
Watermelon
Contains more Sucrose +1870.2%
Contains more Glucose +1157.6%
Contains more Fructose +482.1%
Contains more Maltose +100%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Watermelon
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Sucrose +1870.2%
Contains more Glucose +1157.6%
Contains more Fructose +482.1%
Contains more Maltose +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Watermelon
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 Dates Watermelon Opinion
Net carbs 67.03g 7.15g Dates
Protein 2.45g 0.61g Dates
Fats 0.39g 0.15g Dates
Carbs 75.03g 7.55g Dates
Calories 282kcal 30kcal Dates
Fructose 19.56g 3.36g Dates
Sugar 63.35g 6.2g Watermelon
Fiber 8g 0.4g Dates
Calcium 39mg 7mg Dates
Iron 1.02mg 0.24mg Dates
Magnesium 43mg 10mg Dates
Phosphorus 62mg 11mg Dates
Potassium 656mg 112mg Dates
Sodium 2mg 1mg Watermelon
Zinc 0.29mg 0.1mg Dates
Copper 0.206mg 0.042mg Dates
Manganese 0.262mg 0.038mg Dates
Selenium 3µg 0.4µg Dates
Vitamin A 10IU 569IU Watermelon
Vitamin A RAE 0µg 28µg Watermelon
Vitamin E 0.05mg 0.05mg
Vitamin C 0.4mg 8.1mg Watermelon
Vitamin B1 0.052mg 0.033mg Dates
Vitamin B2 0.066mg 0.021mg Dates
Vitamin B3 1.274mg 0.178mg Dates
Vitamin B5 0.589mg 0.221mg Dates
Vitamin B6 0.165mg 0.045mg Dates
Folate 19µg 3µg Dates
Vitamin K 2.7µg 0.1µg Dates
Tryptophan 0.012mg 0.007mg Dates
Threonine 0.043mg 0.027mg Dates
Isoleucine 0.049mg 0.019mg Dates
Leucine 0.084mg 0.018mg Dates
Lysine 0.066mg 0.062mg Dates
Methionine 0.022mg 0.006mg Dates
Phenylalanine 0.05mg 0.015mg Dates
Valine 0.071mg 0.016mg Dates
Histidine 0.032mg 0.006mg Dates
Saturated Fat 0.032g 0.016g Watermelon
Monounsaturated Fat 0.036g 0.037g Watermelon
Polyunsaturated fat 0.019g 0.05g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Watermelon
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
12%
Dates
9%
Watermelon
Minerals Daily Need Coverage Score
29%
Dates
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 57.15g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.