Avocado vs. Watermelon
Nutrition comparison of Avocado and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and watermelon:
- Avocado has 19.6 times less sugar than watermelon.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
- Watermelon has 131.8 times less saturated fat than avocado.
- Watermelon has more beta-carotene and lycopene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and watermelon has 82% less calories than avocado - watermelon has 30 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to watermelon for protein. Avocado has a macronutrient ratio of 4:19:77 and for watermelon, 7:89:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Watermelon | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 19% | 89% |
| Fat | 77% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and avocado contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 16 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 19.6 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Watermelon and avocado contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Watermelon has 131.8 times less saturated fat than avocado - watermelon has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Watermelon and avocado contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Watermelon has 300% more Vitamin A than avocado - watermelon has 28ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 38 times more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 209 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Watermelon | |
|---|---|---|
| Thiamin | 0.075 MG | 0.033 MG |
| Riboflavin | 0.143 MG | 0.021 MG |
| Niacin | 1.912 MG | 0.178 MG |
| Pantothenic acid | 1.463 MG | 0.221 MG |
| Vitamin B6 | 0.287 MG | 0.045 MG |
| Folate | 89 UG | 3 UG |
Minerals
calcium
Watermelon and avocado contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Watermelon and avocado contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 353% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and avocado has 507mg 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 avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than watermelon per 100 grams.
| Avocado | Watermelon | |
|---|---|---|
| beta-carotene | 63 UG | 303 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than watermelon per 100 grams.
| Avocado | Watermelon | |
|---|---|---|
| linoleic acid | 1.674 G | 0.05 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.05 G |
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: Avocado (Avocados, raw, California) and Watermelon (Watermelon, raw) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and watermelon has 80% less calories than avocado - watermelon has 30 calories in 100g and avocado has 167 calories.
Does watermelon or avocado have more carbohydrates?
By weight, watermelon and avocado contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does watermelon or avocado contain more potassium?
Avocado is a rich source of potassium and it has 350% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and avocado has 507mg of potassium.