Grapes vs. Watermelon
Nutrition comparison of Grapes and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and watermelon:
- Grape has more riboflavin and Vitamin B6, however, watermelon contains more pantothenic acid.
- Watermelon has 57% less calories than grape.
- Watermelon has 58% less carbohydrates than grape.
- Watermelon has 60% less sugar than grape.
- Watermelon has more beta-carotene and lycopene than grape, however, grape contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 57% less calories than grape - watermelon has 30 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is heavier in carbs and similar to watermelon for protein and fat. Grapes has a macronutrient ratio of 4:94:2 and for watermelon, 7:89:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Watermelon | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 94% | 89% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 58% less carbohydrates than grape - watermelon has 7.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has 125% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Watermelon has 60% less sugar than grape - watermelon has 6.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Watermelon and grapes contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both watermelon and grapes are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Watermelon has 153% more Vitamin C than grape - watermelon has 8.1mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Watermelon has 833% more Vitamin A than grape - watermelon has 28ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Watermelon and grapes contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Watermelon and grapes contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more riboflavin and Vitamin B6, however, watermelon contains more pantothenic acid. Both grapes and watermelon contain significant amounts of thiamin, niacin and folate.
| Grapes | Watermelon | |
|---|---|---|
| Thiamin | 0.069 MG | 0.033 MG |
| Riboflavin | 0.07 MG | 0.021 MG |
| Niacin | 0.188 MG | 0.178 MG |
| Pantothenic acid | 0.05 MG | 0.221 MG |
| Vitamin B6 | 0.086 MG | 0.045 MG |
| Folate | 2 UG | 3 UG |
Minerals
calcium
Watermelon and grapes contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Watermelon and grapes contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 71% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and grape has 191mg 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, watermelon has more beta-carotene and lycopene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than watermelon per 100 grams.
| Grapes | Watermelon | |
|---|---|---|
| beta-carotene | 39 UG | 303 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grapes and watermelon contain small amounts of linoleic acid.
| Grapes | Watermelon | |
|---|---|---|
| linoleic acid | 0.037 G | 0.05 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Watermelon (Watermelon, raw) .
Grapes 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 grapes contain more calories in 100 grams?Watermelon has 60% less calories than grape - watermelon has 30 calories in 100g and grape has 69 calories.
Does watermelon or grapes have more carbohydrates?
By weight, watermelon has 60% fewer carbohydrates than grape - watermelon has 7.6g of carbs for 100g and grape has 18.1g of carbohydrates.