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.
Detailed nutritional comparison of apple 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 (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.


Image of Apple src
Image of Watermelon src

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 2:95:3 and for watermelon, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Watermelon
Protein 2% 7%
Carbohydrates 95% 88%
Fat 3% 5%
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 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 or Watermelon .

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

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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.