Grape Juice vs. Watermelon

Nutrition comparison of Grape Juice and Watermelon


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

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

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

  • Watermelon has 56% less sugar than grape juice.
  • Watermelon has more beta-carotene and lycopene than grape juice, however, grape juice contains more lutein + zeaxanthin than watermelon.
  • Watermelon has more pantothenic acid and folate.
Detailed nutritional comparison of grape juice 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grape Juice src
Image of Watermelon src

Calories and Carbs

calories

Watermelon has 50% less calories than grape juice - watermelon has 30 calories per 100 grams and grape juice has 60 calories.

For macronutrient ratios, grape juice is lighter in protein, heavier in carbs and similar to watermelon for fat. Grape juice has a macronutrient ratio of 2:96:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grape Juice Watermelon
Protein 2% 7%
Carbohydrates 96% 90%
Fat 2% 4%
Alcohol ~ ~

carbohydrates

Watermelon has 49% less carbohydrates than grape juice - watermelon has 7.6g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.

dietary fiber

Watermelon and grape juice contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.

sugar

Watermelon has 56% less sugar than grape juice - watermelon has 6.2g of sugar per 100 grams and grape juice has 14.2g of sugar.



Protein

protein

Watermelon and grape juice contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and grape juice has 0.37g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Watermelon has 80 times more Vitamin C than grape juice - watermelon has 8.1mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.

Vitamin A

Watermelon has more Vitamin A than grape juice - watermelon has 28ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.

Vitamin E

Watermelon and grape juice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.

Vitamin K

Watermelon and grape juice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.

The B Vitamins

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

Grape Juice Watermelon
Thiamin 0.017 MG 0.033 MG
Riboflavin 0.015 MG 0.021 MG
Niacin 0.133 MG 0.178 MG
Pantothenic acid 0.048 MG 0.221 MG
Vitamin B6 0.032 MG 0.045 MG
Folate ~ 3 UG

Minerals

calcium

Watermelon and grape juice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and grape juice has 11mg of calcium.

iron

Watermelon and grape juice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and grape juice has 0.25mg of iron.

potassium

Watermelon and grape juice contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and grape juice has 104mg 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 luteolin and kaempferol than grape juice per 100 grams, however, grape juice contains more myricetin and quercetin than watermelon per 100 grams.

Grape Juice Watermelon
apigenin 0.01 mg ~
luteolin 0.01 mg 0.46 mg
kaempferol 0.01 mg 0.45 mg
myricetin 0.7 mg ~
Quercetin 0.72 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 grape juice per 100 grams, however, grape juice contains more lutein + zeaxanthin than watermelon per 100 grams.

Grape Juice Watermelon
beta-carotene 5 UG 303 UG
lutein + zeaxanthin 57 UG 8 UG
lycopene ~ 4532 UG

Omega-3 and Omega-6

omega 6s

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

Grape Juice Watermelon
linoleic acid 0.017 G 0.05 G
Total 0.017 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Watermelon (Watermelon, raw) .

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