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Watermelon vs. Beans — In-Depth Nutrition Comparison

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A recap on differences between watermelon and beans

  • Watermelon is higher in vitamin A and vitamin C, yet beans are higher in fiber, copper, phosphorus, zinc, vitamin B1, selenium, vitamin B6, and potassium.
  • Beans cover your daily fiber needs 20% more than watermelon.
  • Watermelon contains 5 times more vitamin A than beans. While watermelon contains 569IU of vitamin A, beans contain only 106IU.
  • The glycemic index of beans is lower.

Food varieties used in this article are Watermelon, raw and Beans, baked, canned, no salt added.

Infographic

Watermelon vs Beans 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Beans
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +614.3%
Contains more PotassiumPotassium +164.3%
Contains more IronIron +20.8%
Contains more CopperCopper +390.5%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +845.5%
Contains more SeleniumSelenium +1025%
~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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Beans
Beans
8
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +161.3%
Contains more Vitamin AVitamin A +460%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +141.6%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +700%
Contains more CholineCholine +651.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Beans DV% diff.
Fiber 0.4g 5.5g 20%
Copper 0.042mg 0.206mg 18%
Phosphorus 11mg 104mg 13%
Zinc 0.1mg 1.4mg 12%
Vitamin B1 0.033mg 0.15mg 10%
Protein 0.61g 4.8g 8%
Vitamin B6 0.045mg 0.13mg 7%
Selenium 0.4µg 4.5µg 7%
Vitamin C 8.1mg 3.1mg 6%
Choline 4.1mg 30.8mg 5%
Folate 3µg 24µg 5%
Magnesium 10mg 32mg 5%
Potassium 112mg 296mg 5%
Vitamin B5 0.221mg 4%
Calories 30kcal 105kcal 4%
Calcium 7mg 50mg 4%
Fructose 3.36g 4%
Carbs 7.55g 20.49g 4%
Vitamin B2 0.021mg 0.06mg 3%
Vitamin A 28µg 5µg 3%
Manganese 0.038mg 2%
Vitamin B3 0.178mg 0.43mg 2%
Polyunsaturated fat 0.05g 0.172g 1%
Vitamin E 0.05mg 0.15mg 1%
Iron 0.24mg 0.29mg 1%
Vitamin K 0.1µg 0.8µg 1%
Fats 0.15g 0.4g 0%
Net carbs 7.15g 14.99g N/A
Sugar 6.2g 7.78g N/A
Sodium 1mg 1mg 0%
Saturated fat 0.016g 0.103g 0%
Monounsaturated fat 0.037g 0.035g 0%
Tryptophan 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +26%
Contains more ProteinProtein +686.9%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +171.4%
Contains more OtherOther +612.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Poly. FatPolyunsaturated fat +244%
~equal in Monounsaturated fat ~0.035g

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.