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.
Detailed nutritional comparison of cranberry and watermelon 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: Cranberry (Cranberries, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Watermelon src

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 4:94:2 and for watermelon, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Watermelon
Protein 4% 7%
Carbohydrates 94% 88%
Fat 2% 5%
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 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 Cranberry or Watermelon .

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

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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.