Watermelon vs. Dates — In-Depth Nutrition Comparison
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Summary of differences between watermelon and dates
- Watermelon has more vitamin C; however, dates are higher in fiber, carbs, copper, potassium, iron, manganese, vitamin B6, magnesium, and vitamin B5.
- Dates cover your daily need for fiber 30% more than watermelon.
- Watermelon has 20 times more vitamin C than dates. While watermelon has 8.1mg of vitamin C, dates have only 0.4mg.
- The glycemic index of watermelon is higher.
These are the specific foods used in this comparison Watermelon, raw and Dates, deglet noor.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +330% |
| Contains more CalciumCalcium | +457.1% |
| Contains more PotassiumPotassium | +485.7% |
| Contains more IronIron | +325% |
| Contains more CopperCopper | +390.5% |
| Contains more ZincZinc | +190% |
| Contains more PhosphorusPhosphorus | +463.6% |
| Contains more ManganeseManganese | +589.5% |
| Contains more SeleniumSelenium | +650% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +1925% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +57.6% |
| Contains more Vitamin B2Vitamin B2 | +214.3% |
| Contains more Vitamin B3Vitamin B3 | +615.7% |
| Contains more Vitamin B5Vitamin B5 | +166.5% |
| Contains more Vitamin B6Vitamin B6 | +266.7% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +533.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 0.4g | 8g | 30% |
| Carbs | 7.55g | 75.03g | 22% |
| Fructose | 3.36g | 19.56g | 20% |
| Copper | 0.042mg | 0.206mg | 18% |
| Potassium | 112mg | 656mg | 16% |
| Calories | 30kcal | 282kcal | 13% |
| Iron | 0.24mg | 1.02mg | 10% |
| Manganese | 0.038mg | 0.262mg | 10% |
| Vitamin C | 8.1mg | 0.4mg | 9% |
| Vitamin B6 | 0.045mg | 0.165mg | 9% |
| Magnesium | 10mg | 43mg | 8% |
| Phosphorus | 11mg | 62mg | 7% |
| Vitamin B3 | 0.178mg | 1.274mg | 7% |
| Vitamin B5 | 0.221mg | 0.589mg | 7% |
| Selenium | 0.4µg | 3µg | 5% |
| Protein | 0.61g | 2.45g | 4% |
| Folate | 3µg | 19µg | 4% |
| Calcium | 7mg | 39mg | 3% |
| Vitamin A | 28µg | 0µg | 3% |
| Vitamin B2 | 0.021mg | 0.066mg | 3% |
| Zinc | 0.1mg | 0.29mg | 2% |
| Vitamin B1 | 0.033mg | 0.052mg | 2% |
| Vitamin K | 0.1µg | 2.7µg | 2% |
| Protein per 100 calories | 2g | 0.87g | N/A |
| Calories per 10 g protein | 492kcal | 1151kcal | N/A |
| Weight per 100 calories | 333g | 35g | N/A |
| Fats | 0.15g | 0.39g | 0% |
| Net carbs | 7.15g | 67.03g | N/A |
| Sugar | 6.2g | 63.35g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0.05mg | 0% |
| Choline | 4.1mg | 6.3mg | 0% |
| Saturated fat | 0.016g | 0.032g | 0% |
| Monounsaturated fat | 0.037g | 0.036g | 0% |
| Polyunsaturated fat | 0.05g | 0.019g | 0% |
| Tryptophan | 0.007mg | 0.012mg | 0% |
| Threonine | 0.027mg | 0.043mg | 0% |
| Isoleucine | 0.019mg | 0.049mg | 0% |
| Leucine | 0.018mg | 0.084mg | 0% |
| Lysine | 0.062mg | 0.066mg | 0% |
| Methionine | 0.006mg | 0.022mg | 0% |
| Phenylalanine | 0.015mg | 0.05mg | 0% |
| Valine | 0.016mg | 0.071mg | 0% |
| Histidine | 0.006mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.61 g
Fats:
0.15 g
Carbs:
7.55 g
Water:
91.45 g
Other:
0.24 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more WaterWater | +345.4% |
| Contains more ProteinProtein | +301.6% |
| Contains more FatsFats | +160% |
| Contains more CarbsCarbs | +893.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Poly. FatPolyunsaturated fat | +163.2% |
~equal in
Monounsaturated fat
~0.036g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more SucroseSucrose | +1870.2% |
| Contains more GlucoseGlucose | +1157.6% |
| Contains more FructoseFructose | +482.1% |
| Contains more MaltoseMaltose | +100% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
