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  6. Orange juice vs. Watermelon

Orange juice vs. Watermelon — In-Depth Nutrition Comparison

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Important differences between orange juice and watermelon

  • Orange juice has more vitamin C and folate; however, watermelon has more vitamin A.
  • Orange juice's daily need coverage for vitamin C is 47% more.
  • Orange juice has 10 times more folate than watermelon. Orange juice has 30µg of folate, while watermelon has 3µg.
  • Watermelon is lower in sugar.
  • Watermelon has a higher glycemic index than orange juice.

The food varieties used in the comparison are Orange juice, raw and Watermelon, raw.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 PotassiumPotassium +78.6%
Contains more PhosphorusPhosphorus +54.5%
Contains more IronIron +20%
Contains more ZincZinc +100%
Contains more ManganeseManganese +171.4%
Contains more SeleniumSelenium +300%
~equal in Magnesium ~10mg
~equal in Copper ~0.042mg
~equal in Sodium ~1mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 CVitamin C +517.3%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more FolateFolate +900%
Contains more CholineCholine +51.2%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin B6Vitamin B6 +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Orange juice Watermelon DV% diff.
Vitamin C 50mg 8.1mg 47%
Folate 30µg 3µg 7%
Vitamin B1 0.09mg 0.033mg 5%
Fructose 3.36g 4%
Potassium 200mg 112mg 3%
Vitamin A 10µg 28µg 2%
Calories 45kcal 30kcal 1%
Phosphorus 17mg 11mg 1%
Vitamin B5 0.19mg 0.221mg 1%
Carbs 10.4g 7.55g 1%
Vitamin B2 0.03mg 0.021mg 1%
Selenium 0.1µg 0.4µg 1%
Manganese 0.014mg 0.038mg 1%
Vitamin B3 0.4mg 0.178mg 1%
Fiber 0.2g 0.4g 1%
Protein 0.7g 0.61g 0%
Fats 0.2g 0.15g 0%
Net carbs 10.2g 7.15g N/A
Magnesium 11mg 10mg 0%
Calcium 11mg 7mg 0%
Iron 0.2mg 0.24mg 0%
Sugar 8.4g 6.2g N/A
Copper 0.044mg 0.042mg 0%
Zinc 0.05mg 0.1mg 0%
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0.05mg 0%
Vitamin B6 0.04mg 0.045mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 6.2mg 4.1mg 0%
Saturated fat 0.024g 0.016g 0%
Monounsaturated fat 0.036g 0.037g 0%
Polyunsaturated fat 0.04g 0.05g 0%
Tryptophan 0.002mg 0.007mg 0%
Threonine 0.008mg 0.027mg 0%
Isoleucine 0.008mg 0.019mg 0%
Leucine 0.013mg 0.018mg 0%
Lysine 0.009mg 0.062mg 0%
Methionine 0.003mg 0.006mg 0%
Phenylalanine 0.009mg 0.015mg 0%
Valine 0.011mg 0.016mg 0%
Histidine 0.003mg 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +14.8%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +37.7%
Contains more OtherOther +66.7%
~equal in Water ~91.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -33.3%
Contains more Poly. FatPolyunsaturated fat +25%
~equal in Monounsaturated fat ~0.037g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.