Cherries vs. Watermelon
Nutrition comparison of Cherries and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and watermelon:
- Cherry is a great source of dietary fiber and potassium.
- Watermelon has 52% less calories than cherry.
- Watermelon has 52% less sugar than cherry.
- Watermelon has 53% less carbohydrates than cherry.
- Watermelon has more beta-carotene and lycopene than cherry, however, cherry contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 52% less calories than cherry - watermelon has 30 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is similar to watermelon for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for watermelon, 7:89:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Watermelon | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 91% | 89% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 53% less carbohydrates than cherry - watermelon has 7.6g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 425% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Watermelon has 52% less sugar than cherry - watermelon has 6.2g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Watermelon and cherries contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both watermelon and cherries are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Watermelon and cherries contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Watermelon has 833% more Vitamin A than cherry - watermelon has 28ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Watermelon and cherries contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Watermelon and cherries contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Both cherries and watermelon contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cherries | Watermelon | |
|---|---|---|
| Thiamin | 0.027 MG | 0.033 MG |
| Riboflavin | 0.033 MG | 0.021 MG |
| Niacin | 0.154 MG | 0.178 MG |
| Pantothenic acid | 0.199 MG | 0.221 MG |
| Vitamin B6 | 0.049 MG | 0.045 MG |
| Folate | 4 UG | 3 UG |
Minerals
calcium
Watermelon and cherries contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Watermelon and cherries contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Cherry is a great source of potassium and it has 98% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and cherry has 222mg 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, cherry has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin than cherry per 100 grams. Both cherries and watermelon contain significant amounts of kaempferol.
| Cherries | Watermelon | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 0.45 mg |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 mg | ~ |
| luteolin | ~ | 0.46 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 beta-carotene and lycopene than cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than watermelon per 100 grams.
| Cherries | Watermelon | |
|---|---|---|
| beta-carotene | 38 UG | 303 UG |
| lutein + zeaxanthin | 85 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cherries and watermelon contain small amounts of linoleic acid.
| Cherries | Watermelon | |
|---|---|---|
| linoleic acid | 0.027 G | 0.05 G |
| Total | 0.027 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: Cherries (Cherries, sweet, raw) and Watermelon (Watermelon, raw) .
Cherries 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 cherries contain more calories in 100 grams?Watermelon has 50% less calories than cherry - watermelon has 30 calories in 100g and cherry has 63 calories.
Does watermelon or cherries have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than cherry - watermelon has 7.6g of carbs for 100g and cherry has 16g of carbohydrates.