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Watermelon vs. Strudel — In-Depth Nutrition Comparison

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The main differences between watermelon and strudel

  • Strudel is richer than watermelon in iron, vitamin B12, vitamin B6, phosphorus, vitamin B2, vitamin B3, vitamin B1, calcium, and folate.
  • Daily need coverage for iron for strudel is 71% higher.
  • Watermelon contains less sodium.
  • Strudel has a lower glycemic index than watermelon.

Food types used in this article are Watermelon, raw and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

Infographic

Watermelon vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more PotassiumPotassium +57.7%
Contains more CopperCopper +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +4085.7%
Contains more IronIron +2358.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +2290.9%

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1310.7%
Contains more Vitamin B1Vitamin B1 +1081.8%
Contains more Vitamin B2Vitamin B2 +2042.9%
Contains more Vitamin B3Vitamin B3 +2877.5%
Contains more Vitamin B6Vitamin B6 +1077.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2366.7%
~equal in Vitamin D ~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
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more WaterWater +213.2%
Contains more ProteinProtein +719.7%
Contains more FatsFats +7233.3%
Contains more CarbsCarbs +562.3%
Contains more OtherOther +1900%

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +7467.6%
Contains more Poly. FatPolyunsaturated fat +9100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon Strudel DV% diff.
Iron 0.24mg 5.9mg 71%
Vitamin B12 0µg 1.6µg 67%
Vitamin A 28µg 395µg 41%
Vitamin B6 0.045mg 0.53mg 37%
Phosphorus 11mg 263mg 36%
Vitamin B2 0.021mg 0.45mg 33%
Vitamin B3 0.178mg 5.3mg 32%
Vitamin B1 0.033mg 0.39mg 30%
Polyunsaturated fat 0.05g 4.6g 30%
Sodium 1mg 691mg 30%
Calcium 7mg 293mg 29%
Folate 3µg 74µg 18%
Fats 0.15g 11g 17%
Calories 30kcal 318kcal 14%
Carbs 7.55g 50g 14%
Saturated fat 0.016g 2.7g 12%
Protein 0.61g 5g 9%
Vitamin C 8.1mg 9%
Monounsaturated fat 0.037g 2.8g 7%
Copper 0.042mg 5%
Cholesterol 0mg 12mg 4%
Vitamin B5 0.221mg 4%
Fructose 3.36g 4%
Fiber 0.4g 1.2g 3%
Zinc 0.1mg 0.4mg 3%
Manganese 0.038mg 2%
Potassium 112mg 71mg 1%
Choline 4.1mg 1%
Magnesium 10mg 13mg 1%
Selenium 0.4µg 1%
Net carbs 7.15g 48.8g N/A
Vitamin D 0IU 1IU 0%
Sugar 6.2g 16.8g N/A
Vitamin E 0.05mg 0mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.2g N/A
Tryptophan 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Strudel
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
62%
Strudel
Minerals Daily Need Coverage Score
6%
Watermelon
54%
Strudel

Comparison summary

Which food is lower in Cholesterol?
Watermelon
Watermelon is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 10.6g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 690mg)
Which food is lower in Saturated fat?
Watermelon
Watermelon is lower in Saturated fat (difference - 2.684g)
Which food is lower in glycemic index?
Strudel
Strudel is lower in glycemic index (difference - 17)
Which food is cheaper?
Strudel
Strudel is cheaper (difference - $0.1)
Which food is richer in minerals?
?
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.
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

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.