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Dried fruit vs Watermelon - In-Depth Nutrition Comparison

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How are Dried fruit and Watermelon different?

  • Dried fruit is richer in Copper, Potassium, Iron, Vitamin E , Fiber, Vitamin A, Vitamin B3, Phosphorus, and Manganese, while Watermelon is higher in Vitamin C.
  • Dried fruit covers your daily need of Copper 33% more than Watermelon.
  • Dried fruit contains 87 times more Vitamin E than Watermelon. Dried fruit contains 4.33mg of Vitamin E , while Watermelon contains 0.05mg.

Apricots, dried, sulfured, uncooked and Watermelon, raw types were used in this article.

Infographic

Dried fruit 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 +685.7%
Contains more Iron +1008.3%
Contains more Magnesium +220%
Contains more Phosphorus +545.5%
Contains more Potassium +937.5%
Contains more Zinc +290%
Contains more Copper +716.7%
Contains less Sodium -90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 8% 5% 10% 1% 3% 14%
Contains more Calcium +685.7%
Contains more Iron +1008.3%
Contains more Magnesium +220%
Contains more Phosphorus +545.5%
Contains more Potassium +937.5%
Contains more Zinc +290%
Contains more Copper +716.7%
Contains less Sodium -90%

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 A +533.4%
Contains more Vitamin E +8560%
Contains more Vitamin B2 +252.4%
Contains more Vitamin B3 +1354.5%
Contains more Vitamin B5 +133.5%
Contains more Vitamin B6 +217.8%
Contains more Folate +233.3%
Contains more Vitamin K +3000%
Contains more Vitamin C +710%
Contains more Vitamin B1 +120%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 A +533.4%
Contains more Vitamin E +8560%
Contains more Vitamin B2 +252.4%
Contains more Vitamin B3 +1354.5%
Contains more Vitamin B5 +133.5%
Contains more Vitamin B6 +217.8%
Contains more Folate +233.3%
Contains more Vitamin K +3000%
Contains more Vitamin C +710%
Contains more Vitamin B1 +120%

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.
Dried fruit 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 Dried fruit Watermelon Opinion
Net carbs 55.34g 7.15g Dried fruit
Protein 3.39g 0.61g Dried fruit
Fats 0.51g 0.15g Dried fruit
Carbs 62.64g 7.55g Dried fruit
Calories 241kcal 30kcal Dried fruit
Starch 0.35g 0g Dried fruit
Fructose 12.47g 3.36g Dried fruit
Sugar 53.44g 6.2g Watermelon
Fiber 7.3g 0.4g Dried fruit
Calcium 55mg 7mg Dried fruit
Iron 2.66mg 0.24mg Dried fruit
Magnesium 32mg 10mg Dried fruit
Phosphorus 71mg 11mg Dried fruit
Potassium 1162mg 112mg Dried fruit
Sodium 10mg 1mg Watermelon
Zinc 0.39mg 0.1mg Dried fruit
Copper 0.343mg 0.042mg Dried fruit
Vitamin A 3604IU 569IU Dried fruit
Vitamin E 4.33mg 0.05mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 8.1mg Watermelon
Vitamin B1 0.015mg 0.033mg Watermelon
Vitamin B2 0.074mg 0.021mg Dried fruit
Vitamin B3 2.589mg 0.178mg Dried fruit
Vitamin B5 0.516mg 0.221mg Dried fruit
Vitamin B6 0.143mg 0.045mg Dried fruit
Folate 10µg 3µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 0.1µg Dried fruit
Tryptophan 0.016mg 0.007mg Dried fruit
Threonine 0.073mg 0.027mg Dried fruit
Isoleucine 0.063mg 0.019mg Dried fruit
Leucine 0.105mg 0.018mg Dried fruit
Lysine 0.083mg 0.062mg Dried fruit
Methionine 0.015mg 0.006mg Dried fruit
Phenylalanine 0.062mg 0.015mg Dried fruit
Valine 0.078mg 0.016mg Dried fruit
Histidine 0.047mg 0.006mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.016g Watermelon
Monounsaturated Fat 0.074g 0.037g Dried fruit
Polyunsaturated fat 0.074g 0.05g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38
Dried fruit
9
Watermelon
Mineral Summary Score
50
Dried fruit
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
20%
Dried fruit
4%
Watermelon
Carbohydrates
63%
Dried fruit
8%
Watermelon
Fats
2%
Dried fruit
1%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 47.24g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.