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  6. Watermelon vs. Orange juice

Watermelon vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between watermelon and orange juice

  • Watermelon has more vitamin A; however, orange juice has more vitamin C and folate.
  • Orange juice's daily need coverage for vitamin C is 47% more.
  • Watermelon has 3 times more vitamin A than orange juice. Watermelon has 569IU of vitamin A, while orange juice has 200IU.
  • Watermelon is lower in sugar.
  • Watermelon has a higher glycemic index than orange juice.

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

Infographic

Watermelon vs Orange juice 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%
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%
Contains more IronIron +20%
Contains more ZincZinc +100%
Contains more ManganeseManganese +171.4%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +78.6%
Contains more PhosphorusPhosphorus +54.5%
~equal in Magnesium ~11mg
~equal in Copper ~0.044mg
~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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Watermelon Orange juice DV% diff.
Vitamin C 8.1mg 50mg 47%
Folate 3µg 30µg 7%
Vitamin B1 0.033mg 0.09mg 5%
Fructose 3.36g 4%
Potassium 112mg 200mg 3%
Vitamin A 28µg 10µg 2%
Calories 30kcal 45kcal 1%
Phosphorus 11mg 17mg 1%
Vitamin B5 0.221mg 0.19mg 1%
Carbs 7.55g 10.4g 1%
Vitamin B2 0.021mg 0.03mg 1%
Selenium 0.4µg 0.1µg 1%
Manganese 0.038mg 0.014mg 1%
Vitamin B3 0.178mg 0.4mg 1%
Fiber 0.4g 0.2g 1%
Protein 0.61g 0.7g 0%
Fats 0.15g 0.2g 0%
Net carbs 7.15g 10.2g N/A
Magnesium 10mg 11mg 0%
Calcium 7mg 11mg 0%
Iron 0.24mg 0.2mg 0%
Sugar 6.2g 8.4g N/A
Copper 0.042mg 0.044mg 0%
Zinc 0.1mg 0.05mg 0%
Sodium 1mg 1mg 0%
Vitamin E 0.05mg 0.04mg 0%
Vitamin B6 0.045mg 0.04mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 4.1mg 6.2mg 0%
Saturated fat 0.016g 0.024g 0%
Monounsaturated fat 0.037g 0.036g 0%
Polyunsaturated fat 0.05g 0.04g 0%
Tryptophan 0.007mg 0.002mg 0%
Threonine 0.027mg 0.008mg 0%
Isoleucine 0.019mg 0.008mg 0%
Leucine 0.018mg 0.013mg 0%
Lysine 0.062mg 0.009mg 0%
Methionine 0.006mg 0.003mg 0%
Phenylalanine 0.015mg 0.009mg 0%
Valine 0.016mg 0.011mg 0%
Histidine 0.006mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +14.8%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +37.7%
Contains more OtherOther +66.7%
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Poly. FatPolyunsaturated fat +25%
~equal in Monounsaturated fat ~0.036g

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