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Watermelon vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between Watermelon and Plum

  • Plum is higher than Watermelon in Vitamin K.
  • The amount of Sugar in Watermelon is lower.

Food varieties used in this article are Watermelon, raw and Plums, raw.

Infographic

Watermelon vs Plum 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%
Plum
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +16.7%
Contains more IronIron +41.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +40.2%
Contains more CopperCopper +35.7%
Contains more PhosphorusPhosphorus +45.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +36.8%
~equal in Zinc ~0.1mg

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% 34% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Plum
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 32% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin AVitamin A +64.9%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more Vitamin B6Vitamin B6 +55.2%
Contains more CholineCholine +115.8%
Contains more Vitamin CVitamin C +17.3%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin KVitamin K +6300%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Plum
4
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +14.8%
Contains more FatsFats +86.7%
Contains more CarbsCarbs +51.3%
Contains more OtherOther +54.2%
~equal in Water ~87.23g

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
Plum
1
9% 69% 23%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +13.6%
Contains more Mono. FatMonounsaturated Fat +262.2%
~equal in Saturated Fat ~0.017g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more SucroseSucrose +29.8%
Contains more GlucoseGlucose +220.9%
Contains more MaltoseMaltose +33.3%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Fructose ~3.07g
~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.
Watermelon Plum
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watermelon Plum Opinion
Calories 30kcal 46kcal Plum
Protein 0.61g 0.7g Plum
Fats 0.15g 0.28g Plum
Vitamin C 8.1mg 9.5mg Plum
Net carbs 7.15g 10.02g Plum
Carbs 7.55g 11.42g Plum
Magnesium 10mg 7mg Watermelon
Calcium 7mg 6mg Watermelon
Potassium 112mg 157mg Plum
Iron 0.24mg 0.17mg Watermelon
Sugar 6.2g 9.92g Watermelon
Fiber 0.4g 1.4g Plum
Copper 0.042mg 0.057mg Plum
Zinc 0.1mg 0.1mg
Phosphorus 11mg 16mg Plum
Sodium 1mg 0mg Plum
Vitamin A 569IU 345IU Watermelon
Vitamin A 28µg 17µg Watermelon
Vitamin E 0.05mg 0.26mg Plum
Manganese 0.038mg 0.052mg Plum
Selenium 0.4µg 0µg Watermelon
Vitamin B1 0.033mg 0.028mg Watermelon
Vitamin B2 0.021mg 0.026mg Plum
Vitamin B3 0.178mg 0.417mg Plum
Vitamin B5 0.221mg 0.135mg Watermelon
Vitamin B6 0.045mg 0.029mg Watermelon
Vitamin K 0.1µg 6.4µg Plum
Folate 3µg 5µg Plum
Choline 4.1mg 1.9mg Watermelon
Saturated Fat 0.016g 0.017g Watermelon
Monounsaturated Fat 0.037g 0.134g Plum
Polyunsaturated fat 0.05g 0.044g Watermelon
Tryptophan 0.007mg 0.009mg Plum
Threonine 0.027mg 0.01mg Watermelon
Isoleucine 0.019mg 0.014mg Watermelon
Leucine 0.018mg 0.015mg Watermelon
Lysine 0.062mg 0.016mg Watermelon
Methionine 0.006mg 0.008mg Plum
Phenylalanine 0.015mg 0.014mg Watermelon
Valine 0.016mg 0.016mg
Histidine 0.006mg 0.009mg Plum
Fructose 3.36g 3.07g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Plum
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
8%
Watermelon
9%
Plum
Minerals Daily Need Coverage Score
6%
Watermelon
6%
Plum

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 3.72g)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.4)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.