Cranberry vs. Watermelon
Nutrition comparison of Cranberry and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and watermelon:
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Watermelon has more beta-carotene and lycopene than cranberry, however, cranberry contains more lutein + zeaxanthin than watermelon.
- Watermelon has more thiamin and folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and cranberry contain similar amounts of calories - watermelon has 30 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is heavier in carbs and similar to watermelon for protein and fat. Cranberry has a macronutrient ratio of 4:95:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Watermelon | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 95% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and cranberry contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 800% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Watermelon and cranberry contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Watermelon and cranberry contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both watermelon and cranberry are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 73% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Watermelon has 833% more Vitamin A than cranberry - watermelon has 28ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Watermelon and cranberry contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Watermelon and cranberry contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Watermelon has more thiamin and folate. Both cranberry and watermelon contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cranberry | Watermelon | |
|---|---|---|
| Thiamin | 0.012 MG | 0.033 MG |
| Riboflavin | 0.02 MG | 0.021 MG |
| Niacin | 0.101 MG | 0.178 MG |
| Pantothenic acid | 0.295 MG | 0.221 MG |
| Vitamin B6 | 0.057 MG | 0.045 MG |
| Folate | 1 UG | 3 UG |
Minerals
calcium
Watermelon and cranberry contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Watermelon and cranberry contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Watermelon and cranberry contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and cranberry has 80mg 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, watermelon has more kaempferol and luteolin than cranberry per 100 grams, however, cranberry contains more myricetin and quercetin than watermelon per 100 grams.
| Cranberry | Watermelon | |
|---|---|---|
| kaempferol | 0.12 mg | 0.45 mg |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 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 cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than watermelon per 100 grams.
| Cranberry | Watermelon | |
|---|---|---|
| beta-carotene | 38 UG | 303 UG |
| lutein + zeaxanthin | 91 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cranberry and watermelon contain small amounts of linoleic acid.
| Cranberry | Watermelon | |
|---|---|---|
| linoleic acid | 0.033 G | 0.05 G |
| Total | 0.033 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: Cranberry (Cranberries, raw) and Watermelon (Watermelon, raw) .
Cranberry 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 cranberry contain more calories in 100 grams?Watermelon and cranberry contain similar amounts of calories - watermelon has 30 calories in 100g and cranberry has 46 calories.
Does watermelon or cranberry have more carbohydrates?
By weight, watermelon and cranberry contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and cranberry has 12g of carbohydrates.