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  6. Almond vs. Watermelon

Almond vs. Watermelon — In-Depth Nutrition Comparison

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What are the differences between Almond and Watermelon?

  • Almond is richer than Watermelon in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, Zinc, and Calcium.
  • Almond's daily need coverage for Vitamin E is 171% more.
  • Almond has 57 times more Manganese than Watermelon. While Almond has 2.179mg of Manganese, Watermelon has only 0.038mg.

We used Nuts, almonds and Watermelon, raw types in this article.

Infographic

Almond 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.
Almond
Almond
9
:
0
Watermelon
Watermelon
Contains more Calcium +3742.9%
Contains more Iron +1445.8%
Contains more Magnesium +2600%
Contains more Phosphorus +4272.7%
Contains more Potassium +554.5%
Contains more Zinc +3020%
Contains more Copper +2354.8%
Contains more Manganese +5634.2%
Contains more Selenium +925%
Equal in Sodium - 1
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +3742.9%
Contains more Iron +1445.8%
Contains more Magnesium +2600%
Contains more Phosphorus +4272.7%
Contains more Potassium +554.5%
Contains more Zinc +3020%
Contains more Copper +2354.8%
Contains more Manganese +5634.2%
Contains more Selenium +925%
Equal in Sodium - 1

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.
Almond
Almond
7
:
3
Watermelon
Watermelon
Contains more Vitamin E +51160%
Contains more Vitamin B1 +521.2%
Contains more Vitamin B2 +5319%
Contains more Vitamin B3 +1932.6%
Contains more Vitamin B5 +113.1%
Contains more Vitamin B6 +204.4%
Contains more Folate +1366.7%
Contains more Vitamin A +28350%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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 E +51160%
Contains more Vitamin B1 +521.2%
Contains more Vitamin B2 +5319%
Contains more Vitamin B3 +1932.6%
Contains more Vitamin B5 +113.1%
Contains more Vitamin B6 +204.4%
Contains more Folate +1366.7%
Contains more Vitamin A +28350%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Watermelon
Watermelon
Contains more Protein +3367.2%
Contains more Fats +33186.7%
Contains more Carbs +185.4%
Contains more Other +1133.3%
Contains more Water +1973.7%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +3367.2%
Contains more Fats +33186.7%
Contains more Carbs +185.4%
Contains more Other +1133.3%
Contains more Water +1973.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Watermelon
Watermelon
Contains more Monounsaturated Fat +85173%
Contains more Polyunsaturated fat +24558%
Contains less Saturated Fat -99.6%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +85173%
Contains more Polyunsaturated fat +24558%
Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
3
:
3
Watermelon
Watermelon
Contains more Starch +∞%
Contains more Sucrose +226.4%
Contains more Galactose +∞%
Contains more Glucose +829.4%
Contains more Fructose +2954.5%
Contains more Maltose +50%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 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 Starch +∞%
Contains more Sucrose +226.4%
Contains more Galactose +∞%
Contains more Glucose +829.4%
Contains more Fructose +2954.5%
Contains more Maltose +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Watermelon Opinion
Net carbs 9.05g 7.15g Almond
Protein 21.15g 0.61g Almond
Fats 49.93g 0.15g Almond
Carbs 21.55g 7.55g Almond
Calories 579kcal 30kcal Almond
Starch 0.72g 0g Almond
Fructose 0.11g 3.36g Watermelon
Sugar 4.35g 6.2g Almond
Fiber 12.5g 0.4g Almond
Calcium 269mg 7mg Almond
Iron 3.71mg 0.24mg Almond
Magnesium 270mg 10mg Almond
Phosphorus 481mg 11mg Almond
Potassium 733mg 112mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 0.1mg Almond
Copper 1.031mg 0.042mg Almond
Manganese 2.179mg 0.038mg Almond
Selenium 4.1µg 0.4µg Almond
Vitamin A 2IU 569IU Watermelon
Vitamin A RAE 0µg 28µg Watermelon
Vitamin E 25.63mg 0.05mg Almond
Vitamin C 0mg 8.1mg Watermelon
Vitamin B1 0.205mg 0.033mg Almond
Vitamin B2 1.138mg 0.021mg Almond
Vitamin B3 3.618mg 0.178mg Almond
Vitamin B5 0.471mg 0.221mg Almond
Vitamin B6 0.137mg 0.045mg Almond
Folate 44µg 3µg Almond
Vitamin K 0µg 0.1µg Watermelon
Tryptophan 0.211mg 0.007mg Almond
Threonine 0.601mg 0.027mg Almond
Isoleucine 0.751mg 0.019mg Almond
Leucine 1.473mg 0.018mg Almond
Lysine 0.568mg 0.062mg Almond
Methionine 0.157mg 0.006mg Almond
Phenylalanine 1.132mg 0.015mg Almond
Valine 0.855mg 0.016mg Almond
Histidine 0.539mg 0.006mg Almond
Trans Fat 0.015g 0g Watermelon
Saturated Fat 3.802g 0.016g Watermelon
Monounsaturated Fat 31.551g 0.037g Almond
Polyunsaturated fat 12.329g 0.05g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
9%
Watermelon
Minerals Daily Need Coverage Score
142%
Almond
6%
Watermelon

Comparison summary

Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 3.786g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $2.3)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 1.85g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 76)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.