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  6. Watermelon vs. Fruit salad

Watermelon vs. Fruit salad — In-Depth Nutrition Comparison

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How are Watermelon and Fruit salad different?

  • Watermelon has more Vitamin C than Fruit salad.

Watermelon, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Watermelon vs Fruit salad 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.
Watermelon
Watermelon
3
:
7
Fruit salad
Fruit salad
Contains more Magnesium +25%
Contains less Sodium -80%
Contains more Calcium +57.1%
Contains more Phosphorus +27.3%
Contains more Zinc +40%
Contains more Copper +19%
Contains more Manganese +297.4%
Equal in Iron - 0.25
Equal in Potassium - 116
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Magnesium +25%
Contains less Sodium -80%
Contains more Calcium +57.1%
Contains more Phosphorus +27.3%
Contains more Zinc +40%
Contains more Copper +19%
Contains more Manganese +297.4%
Equal in Iron - 0.25
Equal in Potassium - 116

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.
Watermelon
Watermelon
7
:
2
Fruit salad
Fruit salad
Contains more Vitamin C +145.5%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +317%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B3 +100%
Equal in Vitamin A - 600
Equal in Folate - 3
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +145.5%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +317%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B3 +100%
Equal in Vitamin A - 600
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon
Watermelon
3
:
2
Fruit salad
Fruit salad
Contains more Protein +19.6%
Contains more Fats +400%
Contains more Carbs +72.8%
Equal in Water - 86.15
Equal in Other - 0.26
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +19.6%
Contains more Fats +400%
Contains more Carbs +72.8%
Equal in Water - 86.15
Equal in Other - 0.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon
Watermelon
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +354.5%
Contains less Saturated Fat -75%
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +354.5%
Contains less Saturated Fat -75%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon Fruit salad
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Watermelon Fruit salad Opinion
Net carbs 7.15g 12.05g Fruit salad
Protein 0.61g 0.51g Watermelon
Fats 0.15g 0.03g Watermelon
Carbs 7.55g 13.05g Fruit salad
Calories 30kcal 50kcal Fruit salad
Fructose 3.36g Watermelon
Sugar 6.2g Fruit salad
Fiber 0.4g 1g Fruit salad
Calcium 7mg 11mg Fruit salad
Iron 0.24mg 0.25mg Fruit salad
Magnesium 10mg 8mg Watermelon
Phosphorus 11mg 14mg Fruit salad
Potassium 112mg 116mg Fruit salad
Sodium 1mg 5mg Watermelon
Zinc 0.1mg 0.14mg Fruit salad
Copper 0.042mg 0.05mg Fruit salad
Manganese 0.038mg 0.151mg Fruit salad
Selenium 0.4µg Watermelon
Vitamin A 569IU 600IU Fruit salad
Vitamin A RAE 28µg 30µg Fruit salad
Vitamin E 0.05mg Watermelon
Vitamin C 8.1mg 3.3mg Watermelon
Vitamin B1 0.033mg 0.011mg Watermelon
Vitamin B2 0.021mg 0.014mg Watermelon
Vitamin B3 0.178mg 0.356mg Fruit salad
Vitamin B5 0.221mg 0.053mg Watermelon
Vitamin B6 0.045mg 0.027mg Watermelon
Folate 3µg 3µg
Vitamin K 0.1µg Watermelon
Tryptophan 0.007mg Watermelon
Threonine 0.027mg Watermelon
Isoleucine 0.019mg Watermelon
Leucine 0.018mg Watermelon
Lysine 0.062mg Watermelon
Methionine 0.006mg Watermelon
Phenylalanine 0.015mg Watermelon
Valine 0.016mg Watermelon
Histidine 0.006mg Watermelon
Saturated Fat 0.016g 0.004g Fruit salad
Monounsaturated Fat 0.037g 0.005g Watermelon
Polyunsaturated fat 0.05g 0.011g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Fruit salad
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
9%
Watermelon
6%
Fruit salad
Minerals Daily Need Coverage Score
6%
Watermelon
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Watermelon
Watermelon is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 6.2g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 22)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.1)
Which food is richer in minerals?
Fruit salad
Fruit salad is relatively richer in minerals
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.