Vanilla Yogurt vs. Watermelon
Nutrition comparison of Vanilla Yogurt and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla yogurt
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and watermelon:
- Vanilla yogurt has more riboflavin, folate and Vitamin B12, however, watermelon contains more pantothenic acid.
- Vanilla yogurt is a great source of potassium.
- Vanilla yogurt is an excellent source of calcium.
- Watermelon has 122.8 times less saturated fat than vanilla yogurt.
- Watermelon has 54% less sugar than vanilla yogurt.
- Watermelon has 70% less calories than vanilla yogurt.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 70% less calories than vanilla yogurt - watermelon has 30 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to watermelon per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Watermelon | |
|---|---|---|
| Protein | 19% | 7% |
| Carbohydrates | 53% | 90% |
| Fat | 28% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and vanilla yogurt contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in vanilla yogurt comprise of 100% sugar.
dietary fiber
Watermelon has more dietary fiber than vanilla yogurt - watermelon has 0.4g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Watermelon has 54% less sugar than vanilla yogurt - watermelon has 6.2g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Vanilla yogurt has 693% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Watermelon has 122.8 times less saturated fat than vanilla yogurt - watermelon has 0.02g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Watermelon has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has 913% more Vitamin C than vanilla yogurt - watermelon has 8.1mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Watermelon and vanilla yogurt contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Vanilla yogurt and watermelon contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.
Vitamin E
Watermelon and vanilla yogurt contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Watermelon and vanilla yogurt contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Vanilla yogurt has more riboflavin, folate and Vitamin B12, however, watermelon contains more pantothenic acid. Both vanilla yogurt and watermelon contain significant amounts of thiamin, niacin and Vitamin B6.
| Vanilla Yogurt | Watermelon | |
|---|---|---|
| Thiamin | 0.041 MG | 0.033 MG |
| Riboflavin | 0.197 MG | 0.021 MG |
| Niacin | 0.105 MG | 0.178 MG |
| Pantothenic acid | ~ | 0.221 MG |
| Vitamin B6 | 0.044 MG | 0.045 MG |
| Folate | 11 UG | 3 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Vanilla yogurt is an excellent source of calcium and it has 23 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Watermelon and vanilla yogurt contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Vanilla yogurt is a great source of potassium and it has 92% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and vanilla yogurt has 215mg 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,
| Vanilla Yogurt | Watermelon | |
|---|---|---|
| beta-carotene | 6 UG | 303 UG |
| lycopene | ~ | 4532 UG |
| lutein + zeaxanthin | ~ | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both vanilla yogurt and watermelon contain significant amounts of linoleic acid.
| Vanilla Yogurt | Watermelon | |
|---|---|---|
| linoleic acid | 0.068 G | 0.05 G |
| Total | 0.068 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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Watermelon (Watermelon, raw) .
Vanilla Yogurt 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 vanilla yogurt contain more calories in 100 grams?Watermelon has 70% less calories than vanilla yogurt - watermelon has 30 calories in 100g and vanilla yogurt has 100 calories.
Does watermelon or vanilla yogurt have more carbohydrates?
By weight, watermelon and vanilla yogurt contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in vanilla yogurt comprise of 100% sugar.
Does watermelon or vanilla yogurt contain more calcium?
Vanilla yogurt is a rich source of calcium and it has 23 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.