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Watermelon vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between watermelon and puff pastry?

  • Watermelon is higher in vitamin A, yet puff pastry is higher in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, vitamin K, and folate.
  • Puff pastry's daily need coverage for selenium is 44% more.
  • Watermelon has 569 times more vitamin A than puff pastry. While watermelon has 569IU of vitamin A, puff pastry has only 1IU.
  • The amount of saturated fat in watermelon is lower.
  • The glycemic index of puff pastry is lower.

We used Watermelon, raw and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Watermelon vs Puff 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more PotassiumPotassium +80.6%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +42.9%
Contains more IronIron +983.3%
Contains more CopperCopper +173.8%
Contains more ZincZinc +440%
Contains more PhosphorusPhosphorus +445.5%
Contains more ManganeseManganese +1202.6%
Contains more SeleniumSelenium +6025%

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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +136.8%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +878.8%
Contains more Vitamin B2Vitamin B2 +1128.6%
Contains more Vitamin B3Vitamin B3 +2034.8%
Contains more Vitamin KVitamin K +16200%
Contains more FolateFolate +1733.3%
Contains more CholineCholine +51.2%
~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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +1135.8%
Contains more ProteinProtein +1113.1%
Contains more FatsFats +25566.7%
Contains more CarbsCarbs +505.3%
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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +23759.5%
Contains more Poly. FatPolyunsaturated fat +44356%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon Puff pastry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watermelon Puff pastry DV% diff.
Polyunsaturated fat 0.05g 22.228g 148%
Fats 0.15g 38.5g 59%
Selenium 0.4µg 24.5µg 44%
Iron 0.24mg 2.6mg 30%
Calories 30kcal 558kcal 26%
Saturated fat 0.016g 5.502g 25%
Vitamin B1 0.033mg 0.323mg 24%
Vitamin B3 0.178mg 3.8mg 23%
Monounsaturated fat 0.037g 8.828g 22%
Manganese 0.038mg 0.495mg 20%
Vitamin B2 0.021mg 0.258mg 18%
Protein 0.61g 7.4g 14%
Vitamin K 0.1µg 16.3µg 14%
Folate 3µg 55µg 13%
Carbs 7.55g 45.7g 13%
Sodium 1mg 253mg 11%
Vitamin C 8.1mg 0mg 9%
Copper 0.042mg 0.115mg 8%
Phosphorus 11mg 60mg 7%
Vitamin B5 0.221mg 0mg 4%
Fructose 3.36g 4%
Fiber 0.4g 1.5g 4%
Zinc 0.1mg 0.54mg 4%
Vitamin E 0.05mg 0.55mg 3%
Vitamin A 28µg 0µg 3%
Vitamin B6 0.045mg 0.019mg 2%
Potassium 112mg 62mg 1%
Magnesium 10mg 16mg 1%
Net carbs 7.15g 44.2g N/A
Calcium 7mg 10mg 0%
Sugar 6.2g 0.75g N/A
Choline 4.1mg 6.2mg 0%
Tryptophan 0.007mg 0.086mg 0%
Threonine 0.027mg 0.198mg 0%
Isoleucine 0.019mg 0.275mg 0%
Leucine 0.018mg 0.514mg 0%
Lysine 0.062mg 0.144mg 0%
Methionine 0.006mg 0.131mg 0%
Phenylalanine 0.015mg 0.367mg 0%
Valine 0.016mg 0.312mg 0%
Histidine 0.006mg 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Puff pastry
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
6%
Watermelon
24%
Puff pastry
Minerals Daily Need Coverage Score
6%
Watermelon
43%
Puff pastry

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 252mg)
Which food is lower in Saturated fat?
Watermelon
Watermelon is lower in Saturated fat (difference - 5.486g)
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 5.45g)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 20)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $0.1)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.