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  6. Watermelon vs. Pastry

Watermelon vs. Pastry — In-Depth Nutrition Comparison

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Summary of differences between watermelon and pastry

  • Watermelon has more vitamin A; however, pastry is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, manganese, folate, and vitamin K.
  • Pastry covers your daily need for saturated fat, 48% more than watermelon.
  • Watermelon has 569 times more vitamin A than pastry. While watermelon has 569IU of vitamin A, pastry has only 1IU.
  • Watermelon has less saturated fat.
  • The glycemic index of watermelon is higher.

These are the specific foods used in this comparison Watermelon, raw and Puff pastry, frozen, ready-to-bake.

Infographic

Watermelon vs Pastry 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%
Pastry
Pastry
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more PotassiumPotassium +83.6%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +42.9%
Contains more IronIron +966.7%
Contains more CopperCopper +171.4%
Contains more ZincZinc +430%
Contains more PhosphorusPhosphorus +445.5%
Contains more ManganeseManganese +1184.2%
Contains more SeleniumSelenium +5950%

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%
Pastry
Pastry
7
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 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin EVitamin E +980%
Contains more Vitamin B1Vitamin B1 +1106.1%
Contains more Vitamin B2Vitamin B2 +1247.6%
Contains more Vitamin B3Vitamin B3 +2241.6%
Contains more Vitamin KVitamin K +16000%
Contains more FolateFolate +2500%
Contains more CholineCholine +56.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Pastry DV% diff.
Fats 0.15g 38.1g 58%
Monounsaturated fat 0.037g 21.597g 54%
Saturated fat 0.016g 9.643g 44%
Selenium 0.4µg 24.2µg 43%
Polyunsaturated fat 0.05g 4.894g 32%
Vitamin B1 0.033mg 0.398mg 30%
Iron 0.24mg 2.56mg 29%
Calories 30kcal 551kcal 26%
Vitamin B3 0.178mg 4.168mg 25%
Vitamin B2 0.021mg 0.283mg 20%
Manganese 0.038mg 0.488mg 20%
Folate 3µg 78µg 19%
Protein 0.61g 7.3g 13%
Vitamin K 0.1µg 16.1µg 13%
Carbs 7.55g 45.1g 13%
Sodium 1mg 249mg 11%
Vitamin C 8.1mg 0mg 9%
Copper 0.042mg 0.114mg 8%
Phosphorus 11mg 60mg 7%
Vitamin B5 0.221mg 0mg 4%
Fructose 3.36g 4%
Fiber 0.4g 1.5g 4%
Zinc 0.1mg 0.53mg 4%
Vitamin E 0.05mg 0.54mg 3%
Vitamin A 28µg 0µg 3%
Potassium 112mg 61mg 2%
Vitamin B6 0.045mg 0.021mg 2%
Magnesium 10mg 16mg 1%
Net carbs 7.15g 43.6g N/A
Calcium 7mg 10mg 0%
Sugar 6.2g 0.74g N/A
Choline 4.1mg 6.4mg 0%
Tryptophan 0.007mg 0.085mg 0%
Threonine 0.027mg 0.196mg 0%
Isoleucine 0.019mg 0.272mg 0%
Leucine 0.018mg 0.508mg 0%
Lysine 0.062mg 0.142mg 0%
Methionine 0.006mg 0.129mg 0%
Phenylalanine 0.015mg 0.362mg 0%
Valine 0.016mg 0.308mg 0%
Histidine 0.006mg 0.156mg 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
Pastry
Pastry
4
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more WaterWater +975.9%
Contains more ProteinProtein +1096.7%
Contains more FatsFats +25300%
Contains more CarbsCarbs +497.4%
Contains more OtherOther +316.7%

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
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +58270.3%
Contains more Poly. FatPolyunsaturated fat +9688%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.