Watermelon vs. Baby Carrots
Nutrition comparison of Watermelon and Baby Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
baby carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and baby carrots:
- Baby carrot has more beta-carotene, lutein + zeaxanthin and alpha-carotene than watermelon, however, watermelon contains more lycopene than baby carrot.
- Baby carrot has more niacin, Vitamin B6 and folate.
- Baby carrot is a great source of dietary fiber and potassium.
- Baby carrot is an excellent source of Vitamin A.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Baby Carrots (Carrots, baby, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and baby carrots contain similar amounts of calories - watermelon has 30 calories per 100 grams and baby carrot has 35 calories.
For macronutrient ratios, watermelon is similar to baby carrots for protein, carbs and fat. Watermelon has a macronutrient ratio of 7:89:4 and for baby carrots, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Baby Carrots | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | 89% | 91% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and baby carrots contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and baby carrot has 8.2g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in baby carrots comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Baby carrot is a great source of dietary fiber and it has 625% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and baby carrot has 2.9g of dietary fiber.
sugar
Watermelon and baby carrots contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and baby carrot has 4.8g of sugar.
Protein
protein
Watermelon and baby carrots contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and baby carrot has 0.64g of protein.
Fat
saturated fat
Both watermelon and baby carrots are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and baby carrot has 0.02g of saturated fat.
Vitamins
Vitamin C
Watermelon has 212% more Vitamin C than baby carrot - watermelon has 8.1mg of Vitamin C per 100 grams and baby carrot has 2.6mg of Vitamin C.
Vitamin A
Baby carrot is an excellent source of Vitamin A and it has 23 times more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and baby carrot has 690ug of Vitamin A.
Vitamin E
Watermelon and baby carrots contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Watermelon and baby carrots contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and baby carrot has 9.4ug of Vitamin K.
The B Vitamins
Baby carrot has more niacin, Vitamin B6 and folate. Both watermelon and baby carrots contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Watermelon | Baby Carrots | |
|---|---|---|
| Thiamin | 0.033 MG | 0.03 MG |
| Riboflavin | 0.021 MG | 0.036 MG |
| Niacin | 0.178 MG | 0.556 MG |
| Pantothenic acid | 0.221 MG | 0.401 MG |
| Vitamin B6 | 0.045 MG | 0.105 MG |
| Folate | 3 UG | 27 UG |
Minerals
calcium
Baby carrot has 357% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and baby carrot has 32mg of calcium.
iron
Baby carrot has 271% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and baby carrot has 0.89mg of iron.
potassium
Baby carrot is a great source of potassium and it has 112% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and baby carrot has 237mg 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, baby carrot has more beta-carotene, lutein + zeaxanthin and alpha-carotene than watermelon per 100 grams, however, watermelon contains more lycopene than baby carrot per 100 grams.
| Watermelon | Baby Carrots | |
|---|---|---|
| beta-carotene | 303 UG | 6391 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 358 UG |
| alpha-carotene | ~ | 3767 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and baby carrots contain significant amounts of linoleic acid.
| Watermelon | Baby Carrots | |
|---|---|---|
| linoleic acid | 0.05 G | 0.057 G |
| Total | 0.05 G | 0.057 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: Watermelon (Watermelon, raw) and Baby Carrots (Carrots, baby, raw) .
Watermelon g
()
|
Daily Values (%) |
Baby Carrots 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 baby carrots contain more calories in 100 grams?Watermelon and baby carrots contain similar amounts of calories - watermelon has 30 calories in 100g and baby carrot has 35 calories.
Does watermelon or baby carrots have more carbohydrates?
By weight, watermelon and baby carrots contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and baby carrot has 8.2g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in baby carrots comprise of 60% sugar and 40% dietary fiber.