Beef vs. Watermelon
Nutrition comparison of Cooked Beef and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and watermelon:
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and watermelon has 89% less calories than beef - watermelon has 30 calories per 100 grams and beef has 277 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to watermelon per calorie. Beef has a macronutrient ratio of 38:0:62 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Watermelon | |
|---|---|---|
| Protein | 38% | 7% |
| Carbohydrates | ~ | 90% |
| Fat | 62% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than watermelon - watermelon has 7.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Watermelon has more dietary fiber than beef - watermelon has 0.4g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 40 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and watermelon has 100% less saturated fat than beef - watermelon has 0.02g of saturated fat per 100 grams and beef has 7.3g of saturated fat.
trans fat
Watermelon has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and watermelon does not contain significant amounts.
cholesterol
Watermelon has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than beef - watermelon has 8.1mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Watermelon has 833% more Vitamin A than beef - watermelon has 28ug of Vitamin A per 100 grams and beef has 3ug of Vitamin A.
Vitamin D
Beef and watermelon contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.
Vitamin E
Watermelon and beef contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.
Vitamin K
Watermelon and beef contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and beef has 3ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both beef and watermelon contain significant amounts of thiamin.
| Beef | Watermelon | |
|---|---|---|
| Thiamin | 0.051 MG | 0.033 MG |
| Riboflavin | 0.176 MG | 0.021 MG |
| Niacin | 4.537 MG | 0.178 MG |
| Pantothenic acid | 0.658 MG | 0.221 MG |
| Vitamin B6 | 0.336 MG | 0.045 MG |
| Folate | 11 UG | 3 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 400% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Beef is a great source of iron and it has 838% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Beef is a great source of potassium and it has 146% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and beef has 275mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than watermelon per 100 grams.
| Beef | Watermelon | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.05 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Watermelon (Watermelon, raw) .
Cooked Beef 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 beef contain more calories in 100 grams?Beef is high in calories and watermelon has 90% less calories than beef - watermelon has 30 calories in 100g and beef has 277 calories.
Is watermelon or beef better for protein?
Beef is a fantastic source of protein and it has 40 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and beef has 25.4g of protein.
Does watermelon or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than watermelon - watermelon has 7.6g of carbs for 100g and beef has no carbs..