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Watermelon vs. Tortilla — In-Depth Nutrition Comparison

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How are watermelon and tortilla different?

  • Watermelon is higher in vitamin C; however, tortilla is richer in iron, selenium, vitamin B1, vitamin B3, folate, phosphorus, manganese, and fiber.
  • Daily need coverage for iron for tortilla is 45% higher.
  • Watermelon has less sodium.
  • Tortilla has a lower glycemic index (52) than watermelon (76).

Watermelon, raw and Tortilla, includes plain, and from mutton sandwich (Navajo) are the varieties used in this article.

Infographic

Watermelon vs Tortilla 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +900%
Contains more IronIron +1487.5%
Contains more CopperCopper +142.9%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +1227.3%
Contains more ManganeseManganese +605.3%
Contains more SeleniumSelenium +4050%
~equal in Potassium ~105mg

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +30%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +1021.2%
Contains more Vitamin B2Vitamin B2 +442.9%
Contains more Vitamin B3Vitamin B3 +2217.4%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +3166.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Watermelon Tortilla DV% diff.
Iron 0.24mg 3.81mg 45%
Selenium 0.4µg 16.6µg 29%
Vitamin B1 0.033mg 0.37mg 28%
Vitamin B3 0.178mg 4.125mg 25%
Folate 3µg 98µg 24%
Sodium 1mg 482mg 21%
Phosphorus 11mg 146mg 19%
Starch 0g 43.02g 18%
Carbs 7.55g 49.94g 14%
Protein 0.61g 7.28g 13%
Manganese 0.038mg 0.268mg 10%
Calories 30kcal 237kcal 10%
Vitamin C 8.1mg 0mg 9%
Fiber 0.4g 2.4g 8%
Copper 0.042mg 0.102mg 7%
Vitamin B2 0.021mg 0.114mg 7%
Calcium 7mg 70mg 6%
Fructose 3.36g 0g 4%
Vitamin A 28µg 3%
Zinc 0.1mg 0.32mg 2%
Polyunsaturated fat 0.05g 0.391g 2%
Magnesium 10mg 19mg 2%
Saturated fat 0.016g 0.296g 1%
Choline 4.1mg 1%
Fats 0.15g 0.95g 1%
Vitamin B6 0.045mg 0.06mg 1%
Vitamin B5 0.221mg 0.17mg 1%
Vitamin E 0.05mg 0.19mg 1%
Net carbs 7.15g 47.54g N/A
Potassium 112mg 105mg 0%
Sugar 6.2g 2.75g N/A
Vitamin K 0.1µg 0.4µg 0%
Monounsaturated fat 0.037g 0.185g 0%
Tryptophan 0.007mg 0.06mg 0%
Threonine 0.027mg 0.182mg 0%
Isoleucine 0.019mg 0.286mg 0%
Leucine 0.018mg 0.53mg 0%
Lysine 0.062mg 0.157mg 0%
Methionine 0.006mg 0.122mg 0%
Phenylalanine 0.015mg 0.375mg 0%
Valine 0.016mg 0.326mg 0%
Histidine 0.006mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

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% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more WaterWater +128.9%
Contains more ProteinProtein +1093.4%
Contains more FatsFats +533.3%
Contains more CarbsCarbs +561.5%
Contains more OtherOther +679.2%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +682%

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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more SucroseSucrose +450%
Contains more GlucoseGlucose +953.3%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +3850%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.