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Watermelon vs Dates - In-Depth Nutrition Comparison

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Summary of differences between Watermelon and Dates

  • Watermelon has more Vitamin C, however Dates are higher in Fiber, Copper, Potassium, Iron, Manganese, Vitamin B6, Magnesium, Vitamin B5 and Phosphorus.
  • Dates covers your daily need of Fiber 30% more than Watermelon.
  • Watermelon has 20 times more Vitamin C than Dates . While Watermelon has 8.1mg of Vitamin C, Dates have only 0.4mg.

These are the specific foods used in this comparison Watermelon, raw and Dates, deglet noor.

Infographic

Watermelon vs Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -50%
Contains more Iron +325%
Contains more Calcium +457.1%
Contains more Potassium +485.7%
Contains more Magnesium +330%
Contains more Copper +390.5%
Contains more Zinc +190%
Contains more Phosphorus +463.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 10% 8% 14% 3% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains less Sodium -50%
Contains more Iron +325%
Contains more Calcium +457.1%
Contains more Potassium +485.7%
Contains more Magnesium +330%
Contains more Copper +390.5%
Contains more Zinc +190%
Contains more Phosphorus +463.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1925%
Contains more Vitamin A +5590%
Contains more Vitamin B1 +57.6%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B3 +615.7%
Contains more Vitamin B5 +166.5%
Contains more Vitamin B6 +266.7%
Contains more Vitamin K +2600%
Contains more Folate +533.3%
Equal in Vitamin E - 0.05
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 35% 1% 0% 9% 5% 4% 14% 11% 0% 1% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +1925%
Contains more Vitamin A +5590%
Contains more Vitamin B1 +57.6%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B3 +615.7%
Contains more Vitamin B5 +166.5%
Contains more Vitamin B6 +266.7%
Contains more Vitamin K +2600%
Contains more Folate +533.3%
Equal in Vitamin E - 0.05

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
9
Watermelon
12
Dates
Mineral Summary Score
6
Watermelon
30
Dates

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
4%
Watermelon
15%
Dates
Carbohydrates
8%
Watermelon
75%
Dates
Fats
1%
Watermelon
2%
Dates

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Watermelon Dates
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Watermelon Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Watermelon
Watermelon contains less Sugars (difference - 57.15g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Watermelon Dates Opinion
Calories 30 282 Dates
Protein 0.61 2.45 Dates
Fats 0.15 0.39 Dates
Vitamin C 8.1 0.4 Watermelon
Carbs 7.55 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 0.24 1.02 Dates
Calcium 7 39 Dates
Potassium 112 656 Dates
Magnesium 10 43 Dates
Sugars 6.2 63.35 Watermelon
Fiber 0.4 8 Dates
Copper 0.042 0.206 Dates
Zinc 0.1 0.29 Dates
Starch 0 Watermelon
Phosphorus 11 62 Dates
Sodium 1 2 Watermelon
Vitamin A 569 10 Watermelon
Vitamin E 0.05 0.05
Vitamin D 0 0
Vitamin B1 0.033 0.052 Dates
Vitamin B2 0.021 0.066 Dates
Vitamin B3 0.178 1.274 Dates
Vitamin B5 0.221 0.589 Dates
Vitamin B6 0.045 0.165 Dates
Vitamin B12 0 0
Vitamin K 0.1 2.7 Dates
Folate 3 19 Dates
Trans Fat 0 0
Saturated Fat 0.016 0.032 Watermelon
Monounsaturated Fat 0.037 0.036 Watermelon
Polyunsaturated fat 0.05 0.019 Watermelon
Tryptophan 0.007 0.012 Dates
Threonine 0.027 0.043 Dates
Isoleucine 0.019 0.049 Dates
Leucine 0.018 0.084 Dates
Lysine 0.062 0.066 Dates
Methionine 0.006 0.022 Dates
Phenylalanine 0.015 0.05 Dates
Valine 0.016 0.071 Dates
Histidine 0.006 0.032 Dates
Fructose 3.36 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.