Apple vs. Watermelon
Nutrition comparison of Apple and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and watermelon:
- Apple is a great source of dietary fiber.
- Watermelon has more beta-carotene and lycopene than apple, however, apple contains more lutein + zeaxanthin than watermelon.
- Watermelon has more pantothenic acid.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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 has 42% less calories than apple - watermelon has 30 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to watermelon for fat. Apple has a macronutrient ratio of 2:96:3 and for watermelon, 7:89:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Watermelon | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 96% | 89% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 45% less carbohydrates than apple - watermelon has 7.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 500% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Watermelon has 40% less sugar than apple - watermelon has 6.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Watermelon and apple contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both watermelon and apple are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Watermelon has 76% more Vitamin C than apple - watermelon has 8.1mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Watermelon has 833% more Vitamin A than apple - watermelon has 28ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Watermelon and apple contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Watermelon and apple contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Watermelon has more pantothenic acid. Both apple and watermelon contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Apple | Watermelon | |
|---|---|---|
| Thiamin | 0.017 MG | 0.033 MG |
| Riboflavin | 0.026 MG | 0.021 MG |
| Niacin | 0.091 MG | 0.178 MG |
| Pantothenic acid | 0.061 MG | 0.221 MG |
| Vitamin B6 | 0.041 MG | 0.045 MG |
| Folate | 3 UG | 3 UG |
Minerals
calcium
Watermelon and apple contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Watermelon and apple contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Watermelon and apple contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and apple has 107mg 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, watermelon has more luteolin and kaempferol than apple per 100 grams, however, apple contains more quercetin than watermelon per 100 grams.
| Apple | Watermelon | |
|---|---|---|
| luteolin | 0.12 mg | 0.46 mg |
| kaempferol | 0.14 mg | 0.45 mg |
| Quercetin | 4.01 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 apple per 100 grams, however, apple contains more lutein + zeaxanthin than watermelon per 100 grams.
| Apple | Watermelon | |
|---|---|---|
| beta-carotene | 27 UG | 303 UG |
| lutein + zeaxanthin | 29 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apple and watermelon contain small amounts of linoleic acid.
| Apple | Watermelon | |
|---|---|---|
| linoleic acid | 0.043 G | 0.05 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Watermelon (Watermelon, raw) .
Apple 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 apple contain more calories in 100 grams?Watermelon has 40% less calories than apple - watermelon has 30 calories in 100g and apple has 52 calories.
Does watermelon or apple have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than apple - watermelon has 7.6g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.