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.
Detailed nutritional comparison of watermelon and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Watermelon (Watermelon, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Broccoli src

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 lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Watermelon has a macronutrient ratio of 7:88:5 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Broccoli
Protein 7% 27%
Carbohydrates 88% 64%
Fat 5% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Watermelon or Broccoli .

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Broccoli (Broccoli, raw) .

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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.