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  6. Dried fruit vs. Watermelon

Dried fruit vs. Watermelon — In-Depth Nutrition Comparison

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How are dried fruit and watermelon different?

  • Dried fruit is richer in vitamin A, copper, potassium, iron, vitamin E, fiber, vitamin B3, phosphorus, and manganese, while watermelon is higher in vitamin C.
  • Dried fruit covers your daily need for vitamin A, 61% 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.
  • Watermelon has a higher glycemic index (76) than dried fruit (31).

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

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +937.5%
Contains more IronIron +1008.3%
Contains more CopperCopper +716.7%
Contains more ZincZinc +290%
Contains more PhosphorusPhosphorus +545.5%
Contains more ManganeseManganese +518.4%
Contains more SeleniumSelenium +450%
Contains less SodiumSodium -90%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin AVitamin A +542.9%
Contains more Vitamin EVitamin E +8560%
Contains more Vitamin B2Vitamin B2 +252.4%
Contains more Vitamin B3Vitamin B3 +1354.5%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin B6Vitamin B6 +217.8%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +233.3%
Contains more CholineCholine +239%
Contains more Vitamin CVitamin C +710%
Contains more Vitamin B1Vitamin B1 +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +455.7%
Contains more FatsFats +240%
Contains more CarbsCarbs +729.7%
Contains more OtherOther +970.8%
Contains more WaterWater +196.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +48%
~equal in Saturated fat ~0.016g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +552.1%
Contains more GlucoseGlucose +1993.7%
Contains more FructoseFructose +271.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Copper 0.343mg 0.042mg 33%
Potassium 1162mg 112mg 31%
Iron 2.66mg 0.24mg 30%
Vitamin E 4.33mg 0.05mg 29%
Fiber 7.3g 0.4g 28%
Carbs 62.64g 7.55g 18%
Vitamin A 180µg 28µg 17%
Vitamin B3 2.589mg 0.178mg 15%
Calories 241kcal 30kcal 11%
Fructose 12.47g 3.36g 11%
Phosphorus 71mg 11mg 9%
Manganese 0.235mg 0.038mg 9%
Vitamin C 1mg 8.1mg 8%
Vitamin B6 0.143mg 0.045mg 8%
Vitamin B5 0.516mg 0.221mg 6%
Protein 3.39g 0.61g 6%
Magnesium 32mg 10mg 5%
Calcium 55mg 7mg 5%
Vitamin B2 0.074mg 0.021mg 4%
Vitamin K 3.1µg 0.1µg 3%
Zinc 0.39mg 0.1mg 3%
Selenium 2.2µg 0.4µg 3%
Choline 13.9mg 4.1mg 2%
Folate 10µg 3µg 2%
Vitamin B1 0.015mg 0.033mg 2%
Fats 0.51g 0.15g 1%
Net carbs 55.34g 7.15g N/A
Sugar 53.44g 6.2g N/A
Starch 0.35g 0g 0%
Sodium 10mg 1mg 0%
Saturated fat 0.017g 0.016g 0%
Monounsaturated fat 0.074g 0.037g 0%
Polyunsaturated fat 0.074g 0.05g 0%
Tryptophan 0.016mg 0.007mg 0%
Threonine 0.073mg 0.027mg 0%
Isoleucine 0.063mg 0.019mg 0%
Leucine 0.105mg 0.018mg 0%
Lysine 0.083mg 0.062mg 0%
Methionine 0.015mg 0.006mg 0%
Phenylalanine 0.062mg 0.015mg 0%
Valine 0.078mg 0.016mg 0%
Histidine 0.047mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Watermelon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Dried fruit
6%
Watermelon
Minerals Daily Need Coverage Score
44%
Dried fruit
6%
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

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. 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.