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  6. Watermelon vs. Plantain

Watermelon vs. Plantain — In-Depth Nutrition Comparison

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The main differences between watermelon and plantains

  • Plantains are richer than watermelon in vitamin B6, potassium, fiber, vitamin A, folate, and magnesium.
  • Daily need coverage for vitamin B6 for plantains is 15% higher.
  • Watermelon contains less sugar.
  • Plantains have a lower glycemic index than watermelon.

Food types used in this article are Watermelon, raw and Plantains, cooked.

Infographic

Watermelon vs Plantain 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +250%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +315.2%
Contains more IronIron +141.7%
Contains more CopperCopper +57.1%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +154.5%
Contains more SeleniumSelenium +250%

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%
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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin CVitamin C +34.6%
Contains more Vitamin AVitamin A +60.7%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B1Vitamin B1 +39.4%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B6Vitamin B6 +433.3%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +766.7%
Contains more CholineCholine +209.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Plantain DV% diff.
Vitamin B6 0.045mg 0.24mg 15%
Potassium 112mg 465mg 10%
Carbs 7.55g 31.15g 8%
Fiber 0.4g 2.3g 8%
Folate 3µg 26µg 6%
Magnesium 10mg 32mg 5%
Calories 30kcal 116kcal 4%
Vitamin B3 0.178mg 0.756mg 4%
Fructose 3.36g 4%
Iron 0.24mg 0.58mg 4%
Copper 0.042mg 0.066mg 3%
Vitamin C 8.1mg 10.9mg 3%
Manganese 0.038mg 2%
Choline 4.1mg 12.7mg 2%
Phosphorus 11mg 28mg 2%
Vitamin B2 0.021mg 0.052mg 2%
Vitamin A 28µg 45µg 2%
Selenium 0.4µg 1.4µg 2%
Vitamin K 0.1µg 0.7µg 1%
Vitamin E 0.05mg 0.13mg 1%
Calcium 7mg 2mg 1%
Vitamin B1 0.033mg 0.046mg 1%
Protein 0.61g 0.79g 0%
Fats 0.15g 0.18g 0%
Net carbs 7.15g 28.85g N/A
Sugar 6.2g 14g N/A
Zinc 0.1mg 0.13mg 0%
Sodium 1mg 5mg 0%
Vitamin B5 0.221mg 0.233mg 0%
Saturated fat 0.016g 0.069g 0%
Monounsaturated fat 0.037g 0.015g 0%
Polyunsaturated fat 0.05g 0.033g 0%
Tryptophan 0.007mg 0.009mg 0%
Threonine 0.027mg 0.021mg 0%
Isoleucine 0.019mg 0.022mg 0%
Leucine 0.018mg 0.036mg 0%
Lysine 0.062mg 0.037mg 0%
Methionine 0.006mg 0.01mg 0%
Phenylalanine 0.015mg 0.027mg 0%
Valine 0.016mg 0.028mg 0%
Histidine 0.006mg 0.039mg 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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more WaterWater +35.9%
Contains more ProteinProtein +29.5%
Contains more FatsFats +20%
Contains more CarbsCarbs +312.6%
Contains more OtherOther +141.7%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Mono. FatMonounsaturated fat +146.7%
Contains more Poly. FatPolyunsaturated fat +51.5%

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.