Plums vs. Watermelon

Nutrition comparison of Plums and Watermelon


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

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

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

  • Plum has more lutein + zeaxanthin than watermelon, however, watermelon contains more lycopene than plum.
  • Plum has more niacin.
Detailed nutritional comparison of plums 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: Plums (Plums, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Plums src
Image of Watermelon src

Calories and Carbs

calories

Watermelon and plums contain similar amounts of calories - watermelon has 30 calories per 100 grams and plum has 46 calories.

For macronutrient ratios, plums is similar to watermelon for protein, carbs and fat. Plums has a macronutrient ratio of 6:89:5 and for watermelon, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Plums Watermelon
Protein 6% 7%
Carbohydrates 89% 88%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Watermelon and plums contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and plum has 11.4g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.

dietary fiber

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

sugar

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

Protein

protein

Watermelon and plums contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and plum has 0.7g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Watermelon and plums contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.

Vitamin A

Watermelon and plums contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.

Vitamin E

Watermelon and plums contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.

Vitamin K

Watermelon and plums contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.

The B Vitamins

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

Plums Watermelon
Thiamin 0.028 MG 0.033 MG
Riboflavin 0.026 MG 0.021 MG
Niacin 0.417 MG 0.178 MG
Pantothenic acid 0.135 MG 0.221 MG
Vitamin B6 0.029 MG 0.045 MG
Folate 5 UG 3 UG

Minerals

calcium

Watermelon and plums contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and plum has 6mg of calcium.

iron

Watermelon and plums contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and plum has 0.17mg of iron.

potassium

Plum has 40% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and plum has 157mg 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, plum has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin and kaempferol than plum per 100 grams.

Plums Watermelon
Quercetin 0.9 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, plum has more lutein + zeaxanthin than watermelon per 100 grams, however, watermelon contains more lycopene than plum per 100 grams. Both plums and watermelon contain significant amounts of beta-carotene.

Plums Watermelon
beta-carotene 190 UG 303 UG
lutein + zeaxanthin 73 UG 8 UG
lycopene ~ 4532 UG

Omega-3 and Omega-6

omega 6s

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

Plums Watermelon
linoleic acid 0.044 G 0.05 G
Total 0.044 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 Plums or Watermelon .

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

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FAQ

Does watermelon or plums contain more calories in 100 grams?
Watermelon and plums contain similar amounts of calories - watermelon has 30 calories in 100g and plum has 46 calories.

Does watermelon or plums have more carbohydrates?
By weight, watermelon and plums contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.