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Watermelon vs. Rye — In-Depth Nutrition Comparison

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How are watermelon and rye different?

  • Rye is higher than watermelon in manganese, fiber, phosphorus, copper, iron, vitamin B3, vitamin B5, selenium, magnesium, and vitamin B1.
  • Rye covers your daily need for manganese, 110% more than watermelon.
  • Watermelon has a higher glycemic index (76) than rye (34).

Watermelon, raw and Rye grain types were used in this article.

Infographic

Watermelon vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +355.4%
Contains more IronIron +995.8%
Contains more CopperCopper +773.8%
Contains more ZincZinc +2550%
Contains more PhosphorusPhosphorus +2918.2%
Contains more ManganeseManganese +6681.6%
Contains more SeleniumSelenium +3375%

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%
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +857.6%
Contains more Vitamin B2Vitamin B2 +1095.2%
Contains more Vitamin B3Vitamin B3 +2298.9%
Contains more Vitamin B5Vitamin B5 +558.8%
Contains more Vitamin B6Vitamin B6 +553.3%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +1166.7%
Contains more CholineCholine +641.5%
~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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +762.7%
Contains more ProteinProtein +1595.1%
Contains more FatsFats +986.7%
Contains more CarbsCarbs +904.8%
Contains more OtherOther +554.2%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +462.2%
Contains more Poly. FatPolyunsaturated fat +1434%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Rye
Rye
0
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +70.4%
Contains more GlucoseGlucose +887.5%
Contains more FructoseFructose +2954.5%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon Rye DV% diff.
Manganese 0.038mg 2.577mg 110%
Fiber 0.4g 15.1g 59%
Phosphorus 11mg 332mg 46%
Copper 0.042mg 0.367mg 36%
Iron 0.24mg 2.63mg 30%
Vitamin B3 0.178mg 4.27mg 26%
Vitamin B5 0.221mg 1.456mg 25%
Selenium 0.4µg 13.9µg 25%
Vitamin B1 0.033mg 0.316mg 24%
Magnesium 10mg 110mg 24%
Carbs 7.55g 75.86g 23%
Zinc 0.1mg 2.65mg 23%
Vitamin B6 0.045mg 0.294mg 19%
Protein 0.61g 10.34g 19%
Vitamin B2 0.021mg 0.251mg 18%
Calories 30kcal 338kcal 15%
Potassium 112mg 510mg 12%
Folate 3µg 38µg 9%
Vitamin C 8.1mg 0mg 9%
Vitamin K 0.1µg 5.9µg 5%
Polyunsaturated fat 0.05g 0.767g 5%
Vitamin E 0.05mg 0.85mg 5%
Choline 4.1mg 30.4mg 5%
Fructose 3.36g 0.11g 4%
Vitamin A 28µg 1µg 3%
Fats 0.15g 1.63g 2%
Calcium 7mg 24mg 2%
Saturated fat 0.016g 0.197g 1%
Net carbs 7.15g 60.76g N/A
Sugar 6.2g 0.98g N/A
Sodium 1mg 2mg 0%
Monounsaturated fat 0.037g 0.208g 0%
Tryptophan 0.007mg 0.108mg 0%
Threonine 0.027mg 0.289mg 0%
Isoleucine 0.019mg 0.208mg 0%
Leucine 0.018mg 0.563mg 0%
Lysine 0.062mg 0.286mg 0%
Methionine 0.006mg 0.153mg 0%
Phenylalanine 0.015mg 0.435mg 0%
Valine 0.016mg 0.317mg 0%
Histidine 0.006mg 0.189mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Rye
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
35%
Rye
Minerals Daily Need Coverage Score
6%
Watermelon
98%
Rye

Comparison summary

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 - 0.181g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.3)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 5.22g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.