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.
Detailed nutritional comparison of apple juice 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: 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.


Image of Apple Juice src
Image of Watermelon src

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, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Juice Watermelon
Protein 1% 7%
Carbohydrates 97% 88%
Fat 2% 5%
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 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 Apple Juice or Watermelon .

Note: The specific food items compared are: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Watermelon (Watermelon, raw) .

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G Water G
G Starch G
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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.