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Oatmeal vs. Watermelon — In-Depth Nutrition Comparison

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How are oatmeal and watermelon different?

  • Oatmeal is higher in iron, manganese, vitamin B1, vitamin B6, vitamin B3, vitamin B2, folate, phosphorus, and selenium; however, watermelon is richer in vitamin C.
  • Daily need coverage for iron for oatmeal is 72% higher.
  • Oatmeal contains 17 times more vitamin B3 than watermelon. While oatmeal contains 3.025mg of vitamin B3, watermelon contains only 0.178mg.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Watermelon, raw are the varieties used in this article.

Infographic

Oatmeal 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" 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +160%
Contains more CalciumCalcium +1042.9%
Contains more IronIron +2383.3%
Contains more CopperCopper +57.1%
Contains more ZincZinc +520%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +1368.4%
Contains more SeleniumSelenium +1150%
Contains more PotassiumPotassium +83.6%
Contains less SodiumSodium -98%

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.
Oatmeal
10
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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 +364.3%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +687.9%
Contains more Vitamin B2Vitamin B2 +923.8%
Contains more Vitamin B3Vitamin B3 +1599.4%
Contains more Vitamin B5Vitamin B5 +43.4%
Contains more Vitamin B6Vitamin B6 +544.4%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +1366.7%
Contains more CholineCholine +14.6%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +288.5%
Contains more FatsFats +806.7%
Contains more CarbsCarbs +54.6%
Contains more OtherOther +137.5%
~equal in Water ~91.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +956.8%
Contains more Poly. FatPolyunsaturated fat +752%
Contains less Sat. FatSaturated fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 GalactoseGalactose +∞%
Contains more SucroseSucrose +317.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Watermelon
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Watermelon DV% diff.
Iron 5.96mg 0.24mg 72%
Manganese 0.558mg 0.038mg 23%
Vitamin B1 0.26mg 0.033mg 19%
Vitamin B6 0.29mg 0.045mg 19%
Vitamin B3 3.025mg 0.178mg 18%
Vitamin B2 0.215mg 0.021mg 15%
Vitamin A 130µg 28µg 11%
Folate 44µg 3µg 10%
Phosphorus 77mg 11mg 9%
Vitamin C 0mg 8.1mg 9%
Selenium 5µg 0.4µg 8%
Calcium 80mg 7mg 7%
Fiber 1.7g 0.4g 5%
Zinc 0.62mg 0.1mg 5%
Protein 2.37g 0.61g 4%
Fructose 0g 3.36g 4%
Magnesium 26mg 10mg 4%
Starch 10.37g 0g 4%
Polyunsaturated fat 0.426g 0.05g 3%
Copper 0.066mg 0.042mg 3%
Sodium 49mg 1mg 2%
Vitamin B5 0.317mg 0.221mg 2%
Fats 1.36g 0.15g 2%
Calories 68kcal 30kcal 2%
Potassium 61mg 112mg 2%
Carbs 11.67g 7.55g 1%
Saturated fat 0.226g 0.016g 1%
Monounsaturated fat 0.391g 0.037g 1%
Net carbs 9.97g 7.15g N/A
Sugar 0.46g 6.2g N/A
Vitamin E 0.07mg 0.05mg 0%
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.003g 0g N/A
Choline 4.7mg 4.1mg 0%
Tryptophan 0.04mg 0.007mg 0%
Threonine 0.083mg 0.027mg 0%
Isoleucine 0.105mg 0.019mg 0%
Leucine 0.2mg 0.018mg 0%
Lysine 0.135mg 0.062mg 0%
Methionine 0.04mg 0.006mg 0%
Phenylalanine 0.13mg 0.015mg 0%
Valine 0.151mg 0.016mg 0%
Histidine 0.057mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
6%
Watermelon
Minerals Daily Need Coverage Score
45%
Oatmeal
6%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Watermelon
Watermelon is lower in Saturated fat (difference - 0.21g)
Which food is lower in glycemic index?
Watermelon
Watermelon is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.74g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.1)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal 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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.