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Fruit salad vs Watermelon - In-Depth Nutrition Comparison

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How are Fruit salad and Watermelon different?

  • Watermelon has more Vitamin C than Fruit salad.
  • Fruit salad contains 3 times more Fiber than Watermelon. While Fruit salad contains 1g of Fiber, Watermelon contains only 0.4g.

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

Infographic

Fruit salad 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +57.1%
Contains more Phosphorus +27.3%
Contains more Zinc +40%
Contains more Copper +19%
Contains more Magnesium +25%
Contains less Sodium -80%
Equal in Iron - 0.24
Equal in Potassium - 112
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 8% 5% 10% 1% 3% 14%
Contains more Calcium +57.1%
Contains more Phosphorus +27.3%
Contains more Zinc +40%
Contains more Copper +19%
Contains more Magnesium +25%
Contains less Sodium -80%
Equal in Iron - 0.24
Equal in Potassium - 112

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 B3 +100%
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%
Equal in Vitamin A - 569
Equal in Folate - 3
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%
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 B3 +100%
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%
Equal in Vitamin A - 569
Equal in Folate - 3

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.
Fruit salad Watermelon
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 Fruit salad Watermelon Opinion
Net carbs 12.05g 7.15g Fruit salad
Protein 0.51g 0.61g Watermelon
Fats 0.03g 0.15g Watermelon
Carbs 13.05g 7.55g Fruit salad
Calories 50kcal 30kcal Fruit salad
Starch g 0g Watermelon
Fructose g 3.36g Watermelon
Sugar g 6.2g Fruit salad
Fiber 1g 0.4g Fruit salad
Calcium 11mg 7mg Fruit salad
Iron 0.25mg 0.24mg Fruit salad
Magnesium 8mg 10mg Watermelon
Phosphorus 14mg 11mg Fruit salad
Potassium 116mg 112mg Fruit salad
Sodium 5mg 1mg Watermelon
Zinc 0.14mg 0.1mg Fruit salad
Copper 0.05mg 0.042mg Fruit salad
Vitamin A 600IU 569IU Fruit salad
Vitamin E mg 0.05mg Watermelon
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.3mg 8.1mg Watermelon
Vitamin B1 0.011mg 0.033mg Watermelon
Vitamin B2 0.014mg 0.021mg Watermelon
Vitamin B3 0.356mg 0.178mg Fruit salad
Vitamin B5 0.053mg 0.221mg Watermelon
Vitamin B6 0.027mg 0.045mg Watermelon
Folate 3µg 3µg
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Watermelon
Tryptophan mg 0.007mg Watermelon
Threonine mg 0.027mg Watermelon
Isoleucine mg 0.019mg Watermelon
Leucine mg 0.018mg Watermelon
Lysine mg 0.062mg Watermelon
Methionine mg 0.006mg Watermelon
Phenylalanine mg 0.015mg Watermelon
Valine mg 0.016mg Watermelon
Histidine mg 0.006mg Watermelon
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.004g 0.016g Fruit salad
Monounsaturated Fat 0.005g 0.037g Watermelon
Polyunsaturated fat 0.011g 0.05g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad 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
6
Fruit salad
9
Watermelon
Mineral Summary Score
7
Fruit salad
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
3%
Fruit salad
4%
Watermelon
Carbohydrates
13%
Fruit salad
8%
Watermelon
Fats
0%
Fruit salad
1%
Watermelon

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

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.