Watermelon vs. Carrot Juice

Nutrition comparison of Watermelon and Carrot Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of watermelon versus carrot juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in watermelon and carrot juice:

  • Carrot juice has more beta-carotene, lutein + zeaxanthin and alpha-carotene than watermelon, however, watermelon contains more lycopene than carrot juice.
  • Carrot juice has more thiamin, riboflavin, niacin and Vitamin B6.
  • Carrot juice is a great source of potassium.
  • Carrot juice is an excellent source of Vitamin A.
Detailed nutritional comparison of watermelon and carrot juice 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 Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Carrot Juice src

Calories and Carbs

calories

Watermelon and carrot juice contain similar amounts of calories - watermelon has 30 calories per 100 grams and carrot juice has 40 calories.

For macronutrient ratios, watermelon is similar to carrot juice for protein, carbs and fat. Watermelon has a macronutrient ratio of 7:88:5 and for carrot juice, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Carrot Juice
Protein 7% 9%
Carbohydrates 88% 87%
Fat 5% 4%
Alcohol ~ ~

carbohydrates

Watermelon and carrot juice contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.

dietary fiber

Carrot juice has 100% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.

sugar

Watermelon and carrot juice contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and carrot juice has 3.9g of sugar.

Protein

protein

Watermelon and carrot juice contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and carrot juice has 0.95g of protein.

Fat

saturated fat

Both watermelon and carrot juice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.

Vitamins

Vitamin C

Watermelon and carrot juice contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.

Vitamin A

Carrot juice is an excellent source of Vitamin A and it has 33 times more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.

Vitamin E

Watermelon and carrot juice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.

Vitamin K

Watermelon and carrot juice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.

The B Vitamins

Carrot juice has more thiamin, riboflavin, niacin and Vitamin B6. Both watermelon and carrot juice contain significant amounts of pantothenic acid and folate.

Watermelon Carrot Juice
Thiamin 0.033 MG 0.092 MG
Riboflavin 0.021 MG 0.055 MG
Niacin 0.178 MG 0.386 MG
Pantothenic acid 0.221 MG 0.228 MG
Vitamin B6 0.045 MG 0.217 MG
Folate 3 UG 4 UG

Minerals

calcium

Carrot juice has 243% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and carrot juice has 24mg of calcium.

iron

Watermelon and carrot juice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and carrot juice has 0.46mg of iron.

potassium

Carrot juice is a great source of potassium and it has 161% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and carrot juice has 292mg 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, carrot juice has more beta-carotene, lutein + zeaxanthin and alpha-carotene than watermelon per 100 grams, however, watermelon contains more lycopene than carrot juice per 100 grams.

Watermelon Carrot Juice
beta-carotene 303 UG 9303 UG
lycopene 4532 UG 2 UG
lutein + zeaxanthin 8 UG 333 UG
alpha-carotene ~ 4342 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both watermelon and carrot juice contain significant amounts of linoleic acid.

Watermelon Carrot Juice
linoleic acid 0.05 G 0.061 G
Total 0.05 G 0.061 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 Carrot Juice .

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Carrot Juice (Carrot juice, canned) .

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FAQ

Does watermelon or carrot juice contain more calories in 100 grams?
Watermelon and carrot juice contain similar amounts of calories - watermelon has 30 calories in 100g and carrot juice has 40 calories.

Does watermelon or carrot juice have more carbohydrates?
By weight, watermelon and carrot juice contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and carrot juice has 9.3g of carbohydrates.