Dates vs. Watermelon
Nutrition comparison of Dates and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and watermelon:
- Date has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Watermelon has more beta-carotene and lycopene than date, however, date contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Dates (Dates, medjool) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and watermelon has 89% less calories than date - watermelon has 30 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to watermelon per calorie. Dates has a macronutrient ratio of 2:98:0 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Watermelon | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 98% | 90% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and watermelon has 90% less carbohydrates than date - watermelon has 7.6g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 15 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and watermelon has 91% less sugar than date - watermelon has 6.2g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Watermelon and dates contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both watermelon and dates are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than date - watermelon has 8.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Watermelon has 300% more Vitamin A than date - watermelon has 28ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
Watermelon and dates contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Watermelon and dates contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Date has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both dates and watermelon contain significant amounts of thiamin.
| Dates | Watermelon | |
|---|---|---|
| Thiamin | 0.05 MG | 0.033 MG |
| Riboflavin | 0.06 MG | 0.021 MG |
| Niacin | 1.61 MG | 0.178 MG |
| Pantothenic acid | 0.805 MG | 0.221 MG |
| Vitamin B6 | 0.249 MG | 0.045 MG |
| Folate | 15 UG | 3 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 814% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and date has 64mg of calcium.
iron
Date has 275% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Date is an excellent source of potassium and it has 521% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and date has 696mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, watermelon has more beta-carotene and lycopene than date per 100 grams, however, date contains more lutein + zeaxanthin than watermelon per 100 grams.
| Dates | Watermelon | |
|---|---|---|
| beta-carotene | 89 UG | 303 UG |
| lutein + zeaxanthin | 23 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Dates (Dates, medjool) and Watermelon (Watermelon, raw) .
Dates g
()
|
Daily Values (%) |
Watermelon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watermelon or dates contain more calories in 100 grams?Date is high in calories and watermelon has 90% less calories than date - watermelon has 30 calories in 100g and date has 277 calories.
Does watermelon or dates have more carbohydrates?
By weight, date is high in carbohydrates and watermelon has 90% fewer carbohydrates than date - watermelon has 7.6g of carbs for 100g and date has 75g of carbohydrates.
Does watermelon or dates contain more calcium?
Date is a rich source of calcium and it has 810% more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and date has 64mg of calcium.
Does watermelon or dates contain more potassium?
Date is a rich source of potassium and it has 520% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and date has 696mg of potassium.