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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 8% 5% 10% 1% 3% 14%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g 0g Watermelon
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
Vitamin A 10IU 569IU Watermelon
Vitamin E 0.05mg 0.05mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
9
Watermelon
Mineral Summary Score
30
Dates
6
Watermelon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
4%
Watermelon
Carbohydrates
75%
Dates
8%
Watermelon
Fats
2%
Dates
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.