Pineapple vs. Watermelon

Nutrition comparison of Pineapple and Watermelon


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

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

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

  • Pineapple has more thiamin, niacin, Vitamin B6 and folate.
  • Pineapple is an excellent source of Vitamin C.
Detailed nutritional comparison of pineapple 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: Pineapple (Pineapple, raw, all varieties) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple src
Image of Watermelon src

Calories and Carbs

calories

Watermelon has 40% less calories than pineapple - watermelon has 30 calories per 100 grams and pineapple has 50 calories.

For macronutrient ratios, pineapple is heavier in carbs and similar to watermelon for protein and fat. Pineapple has a macronutrient ratio of 4:94:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Watermelon
Protein 4% 7%
Carbohydrates 94% 90%
Fat 2% 4%
Alcohol ~ ~

carbohydrates

Watermelon and pineapple contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.

dietary fiber

Pineapple has 250% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.

sugar

Watermelon and pineapple contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and pineapple has 9.9g of sugar.

Protein

protein

Watermelon and pineapple contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and pineapple has 0.54g of protein.

Fat

saturated fat

Both watermelon and pineapple are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.

Vitamins

Vitamin C

Pineapple is an excellent source of Vitamin C and it has 490% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.

Vitamin A

Watermelon has 833% more Vitamin A than pineapple - watermelon has 28ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.

Vitamin E

Watermelon and pineapple contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.

Vitamin K

Watermelon and pineapple contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.

The B Vitamins

Pineapple has more thiamin, niacin, Vitamin B6 and folate. Both pineapple and watermelon contain significant amounts of riboflavin and pantothenic acid.

Pineapple Watermelon
Thiamin 0.079 MG 0.033 MG
Riboflavin 0.032 MG 0.021 MG
Niacin 0.5 MG 0.178 MG
Pantothenic acid 0.213 MG 0.221 MG
Vitamin B6 0.112 MG 0.045 MG
Folate 18 UG 3 UG

Minerals

calcium

Watermelon and pineapple contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and pineapple has 13mg of calcium.

iron

Watermelon and pineapple contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and pineapple has 0.29mg of iron.

potassium

Watermelon and pineapple contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and pineapple has 109mg 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,

Pineapple Watermelon
luteolin 0.01 mg 0.46 mg
myricetin 0.01 mg ~
Quercetin 0.14 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,

Pineapple Watermelon
beta-carotene 35 UG 303 UG
lycopene ~ 4532 UG
lutein + zeaxanthin ~ 8 UG

Omega-3 and Omega-6

omega 6s

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

Pineapple Watermelon
linoleic acid 0.023 G 0.05 G
Total 0.023 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: Pineapple (Pineapple, raw, all varieties) and Watermelon (Watermelon, raw) .

Pineapple g

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G Water G
G Starch G
G Alcohol G


FAQ

Does watermelon or pineapple contain more calories in 100 grams?
Watermelon has 40% less calories than pineapple - watermelon has 30 calories in 100g and pineapple has 50 calories.

Does watermelon or pineapple have more carbohydrates?
By weight, watermelon and pineapple contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and pineapple has 13.1g of carbohydrates.