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  6. Fruit salad vs. Watermelon

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" 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 CalciumCalcium +57.1%
Contains more CopperCopper +19%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +27.3%
Contains more ManganeseManganese +297.4%
Contains more MagnesiumMagnesium +25%
Contains less SodiumSodium -80%
~equal in Potassium ~112mg
~equal in Iron ~0.24mg

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 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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% 34% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin CVitamin C +145.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +317%
Contains more Vitamin B6Vitamin B6 +66.7%
~equal in Vitamin A ~569IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 CarbsCarbs +72.8%
Contains more ProteinProtein +19.6%
Contains more FatsFats +400%
~equal in Water ~91.45g
~equal in Other ~0.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated Fat: Sat. Fat 0.004 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated Fat -75%
Contains more Mono. FatMonounsaturated Fat +640%
Contains more Poly. FatPolyunsaturated fat +354.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 50kcal 30kcal Fruit salad
Protein 0.51g 0.61g Watermelon
Fats 0.03g 0.15g Watermelon
Vitamin C 3.3mg 8.1mg Watermelon
Net carbs 12.05g 7.15g Fruit salad
Carbs 13.05g 7.55g Fruit salad
Magnesium 8mg 10mg Watermelon
Calcium 11mg 7mg Fruit salad
Potassium 116mg 112mg Fruit salad
Iron 0.25mg 0.24mg Fruit salad
Sugar 6.2g Fruit salad
Fiber 1g 0.4g Fruit salad
Copper 0.05mg 0.042mg Fruit salad
Zinc 0.14mg 0.1mg Fruit salad
Phosphorus 14mg 11mg Fruit salad
Sodium 5mg 1mg Watermelon
Vitamin A 600IU 569IU Fruit salad
Vitamin A 30µg 28µg Fruit salad
Vitamin E 0.05mg Watermelon
Manganese 0.151mg 0.038mg Fruit salad
Selenium 0.4µg 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
Vitamin K 0.1µg Watermelon
Folate 3µg 3µg
Choline 4.1mg Watermelon
Saturated Fat 0.004g 0.016g Fruit salad
Monounsaturated Fat 0.005g 0.037g Watermelon
Polyunsaturated fat 0.011g 0.05g Watermelon
Tryptophan 0.007mg Watermelon
Threonine 0.027mg Watermelon
Isoleucine 0.019mg Watermelon
Leucine 0.018mg Watermelon
Lysine 0.062mg Watermelon
Methionine 0.006mg Watermelon
Phenylalanine 0.015mg Watermelon
Valine 0.016mg Watermelon
Histidine 0.006mg Watermelon
Fructose 3.36g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad 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
5%
Fruit salad
8%
Watermelon
Minerals Daily Need Coverage Score
8%
Fruit salad
6%
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

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. 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.