Watermelon vs. Beets
Nutrition comparison of Watermelon and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and beets:
- Beet has more folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and beets contain similar amounts of calories - watermelon has 30 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and similar to beets for fat. Watermelon has a macronutrient ratio of 7:90:4 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Beets | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 90% | 83% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and beets contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 600% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Watermelon and beets contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Watermelon and beets contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both watermelon and beets are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Watermelon has 65% more Vitamin C than beet - watermelon has 8.1mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Watermelon has 13 times more Vitamin A than beet - watermelon has 28ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Watermelon and beets contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Watermelon and beets contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Beet has more folate. Both watermelon and beets contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Watermelon | Beets | |
|---|---|---|
| Thiamin | 0.033 MG | 0.031 MG |
| Riboflavin | 0.021 MG | 0.04 MG |
| Niacin | 0.178 MG | 0.334 MG |
| Pantothenic acid | 0.221 MG | 0.155 MG |
| Vitamin B6 | 0.045 MG | 0.067 MG |
| Folate | 3 UG | 109 UG |
Minerals
calcium
Beet has 129% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Beet has 233% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 190% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and beet has 325mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both watermelon and beets contain significant amounts of luteolin.
| Watermelon | Beets | |
|---|---|---|
| luteolin | 0.46 mg | 0.37 mg |
| kaempferol | 0.45 mg | ~ |
| Quercetin | ~ | 0.13 mg |
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 | Beets | |
|---|---|---|
| beta-carotene | 303 UG | 20 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and beets contain significant amounts of linoleic acid.
| Watermelon | Beets | |
|---|---|---|
| linoleic acid | 0.05 G | 0.055 G |
| Total | 0.05 G | 0.055 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 Beets (Beets, raw) .
Watermelon g
()
|
Daily Values (%) |
Beets 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 beets contain more calories in 100 grams?Watermelon and beets contain similar amounts of calories - watermelon has 30 calories in 100g and beet has 43 calories.
Does watermelon or beets have more carbohydrates?
By weight, watermelon and beets contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and beet has 9.6g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in beets comprise of 70% sugar and 30% dietary fiber.
Does watermelon or beets contain more potassium?
Beet is a rich source of potassium and it has 190% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and beet has 325mg of potassium.