Watermelon vs. Broccoli
Nutrition comparison of Watermelon and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and broccoli:
- Broccoli has 73% less sugar than watermelon.
- Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Watermelon has more lycopene than broccoli, however, broccoli contains more lutein + zeaxanthin and alpha-carotene than watermelon.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and broccoli contain similar amounts of calories - watermelon has 30 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Watermelon has a macronutrient ratio of 7:89:4 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Broccoli | |
|---|---|---|
| Protein | 7% | 28% |
| Carbohydrates | 89% | 65% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and broccoli contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 550% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 73% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 362% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both watermelon and broccoli are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 10 times more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Watermelon and broccoli contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Watermelon and broccoli contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 1015 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both watermelon and broccoli contain significant amounts of thiamin.
| Watermelon | Broccoli | |
|---|---|---|
| Thiamin | 0.033 MG | 0.071 MG |
| Riboflavin | 0.021 MG | 0.117 MG |
| Niacin | 0.178 MG | 0.639 MG |
| Pantothenic acid | 0.221 MG | 0.573 MG |
| Vitamin B6 | 0.045 MG | 0.175 MG |
| Folate | 3 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 571% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 204% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 182% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and broccoli has 316mg 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 broccoli contain significant amounts of luteolin.
| Watermelon | Broccoli | |
|---|---|---|
| luteolin | 0.46 mg | 0.8 mg |
| kaempferol | 0.45 mg | 7.84 mg |
| myricetin | ~ | 0.06 mg |
| Quercetin | ~ | 3.26 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 has more lycopene than broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin and alpha-carotene than watermelon per 100 grams. Both watermelon and broccoli contain significant amounts of beta-carotene.
| Watermelon | Broccoli | |
|---|---|---|
| beta-carotene | 303 UG | 361 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and broccoli contain small amounts of linoleic acid.
| Watermelon | Broccoli | |
|---|---|---|
| linoleic acid | 0.05 G | 0.049 G |
| other omega 6 | ~ | 0.006 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 Broccoli (Broccoli, raw) .
Watermelon g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Watermelon and broccoli contain similar amounts of calories - watermelon has 30 calories in 100g and broccoli has 34 calories.
Does watermelon or broccoli have more carbohydrates?
By weight, watermelon and broccoli contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does watermelon or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 180% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and broccoli has 316mg of potassium.