Apple Juice vs. Watermelon
Nutrition comparison of Apple Juice and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and watermelon:
- Watermelon has more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and apple juice contain similar amounts of calories - watermelon has 30 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is lighter in protein, heavier in carbs and similar to watermelon for fat. Apple juice has a macronutrient ratio of 1:97:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Watermelon | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | 97% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and apple juice contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Watermelon and apple juice contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Watermelon and apple juice contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Watermelon and apple juice contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both watermelon and apple juice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Watermelon has 800% more Vitamin C than apple juice - watermelon has 8.1mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than apple juice - watermelon has 28ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Watermelon and apple juice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Watermelon and apple juice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Watermelon has more pantothenic acid, Vitamin B6 and folate. Both apple juice and watermelon contain significant amounts of thiamin, riboflavin and niacin.
| Apple Juice | Watermelon | |
|---|---|---|
| Thiamin | 0.021 MG | 0.033 MG |
| Riboflavin | 0.017 MG | 0.021 MG |
| Niacin | 0.073 MG | 0.178 MG |
| Pantothenic acid | 0.049 MG | 0.221 MG |
| Vitamin B6 | 0.018 MG | 0.045 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Watermelon and apple juice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Watermelon and apple juice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Watermelon and apple juice contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and apple juice has 101mg 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, apple juice has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin and kaempferol than apple juice per 100 grams.
| Apple Juice | Watermelon | |
|---|---|---|
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.58 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, both apple juice and watermelon contain small amounts of lutein + zeaxanthin.
| Apple Juice | Watermelon | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 8 UG |
| beta-carotene | ~ | 303 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apple juice and watermelon contain small amounts of linoleic acid.
| Apple Juice | Watermelon | |
|---|---|---|
| linoleic acid | 0.033 G | 0.05 G |
| Total | 0.033 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 Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Watermelon (Watermelon, raw) .
Apple 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 apple juice contain more calories in 100 grams?Watermelon and apple juice contain similar amounts of calories - watermelon has 30 calories in 100g and apple juice has 46 calories.
Does watermelon or apple juice have more carbohydrates?
By weight, watermelon and apple juice contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and apple juice has 11.3g of carbohydrates.