Orange Juice vs. Watermelon
Nutrition comparison of Orange Juice and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and watermelon:
- Orange juice has more thiamin, niacin and folate.
- Orange juice is an excellent source of Vitamin C.
- Watermelon has more beta-carotene and lycopene than orange juice, however, orange juice contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and orange juice contain similar amounts of calories - watermelon has 30 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, orange juice is similar to watermelon for protein, carbs and fat. Orange juice has a macronutrient ratio of 6:90:4 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Watermelon | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 90% | 90% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and orange juice contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Watermelon and orange juice contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Watermelon and orange juice contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Watermelon and orange juice contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both watermelon and orange juice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 517% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Watermelon and orange juice contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Watermelon and orange juice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Watermelon and orange juice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, niacin and folate. Both orange juice and watermelon contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Orange Juice | Watermelon | |
|---|---|---|
| Thiamin | 0.09 MG | 0.033 MG |
| Riboflavin | 0.03 MG | 0.021 MG |
| Niacin | 0.4 MG | 0.178 MG |
| Pantothenic acid | 0.19 MG | 0.221 MG |
| Vitamin B6 | 0.04 MG | 0.045 MG |
| Folate | 30 UG | 3 UG |
Minerals
calcium
Watermelon and orange juice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Watermelon and orange juice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Orange juice has 79% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and orange juice has 200mg 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, orange juice has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin and kaempferol than orange juice per 100 grams.
| Orange Juice | Watermelon | |
|---|---|---|
| myricetin | 0.05 mg | ~ |
| Quercetin | 0.25 mg | ~ |
| luteolin | ~ | 0.46 mg |
| kaempferol | ~ | 0.45 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 orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than watermelon per 100 grams.
| Orange Juice | Watermelon | |
|---|---|---|
| beta-carotene | 33 UG | 303 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both orange juice and watermelon contain small amounts of linoleic acid.
| Orange Juice | Watermelon | |
|---|---|---|
| linoleic acid | 0.029 G | 0.05 G |
| Total | 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Watermelon (Watermelon, raw) .
Orange Juice 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 orange juice contain more calories in 100 grams?Watermelon and orange juice contain similar amounts of calories - watermelon has 30 calories in 100g and orange juice has 45 calories.
Does watermelon or orange juice have more carbohydrates?
By weight, watermelon and orange juice contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and orange juice has 10.4g of carbohydrates.