Watermelon vs. Cauliflower

Nutrition comparison of Watermelon and Cauliflower


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of watermelon versus cauliflower (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in watermelon and cauliflower:

  • Cauliflower has 69% less sugar than watermelon.
  • Cauliflower has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Cauliflower has signficantly more dietary fiber than watermelon.
  • Cauliflower is a great source of potassium.
  • Cauliflower is an excellent source of Vitamin C.
Detailed nutritional comparison of watermelon and cauliflower 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: Watermelon (Watermelon, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Cauliflower src

Calories and Carbs

calories

Watermelon and cauliflower contain similar amounts of calories - watermelon has 30 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Watermelon has a macronutrient ratio of 7:88:5 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Cauliflower
Protein 7% 25%
Carbohydrates 88% 66%
Fat 5% 9%
Alcohol ~ ~

carbohydrates

Watermelon and cauliflower contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Cauliflower has signficantly more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Cauliflower has 69% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Watermelon and cauliflower contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both watermelon and cauliflower are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has 495% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Watermelon has more Vitamin A than cauliflower - watermelon has 28ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Watermelon and cauliflower contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Watermelon and cauliflower contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

Cauliflower has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both watermelon and cauliflower contain significant amounts of thiamin.

Watermelon Cauliflower
Thiamin 0.033 MG 0.05 MG
Riboflavin 0.021 MG 0.06 MG
Niacin 0.178 MG 0.507 MG
Pantothenic acid 0.221 MG 0.667 MG
Vitamin B6 0.045 MG 0.184 MG
Folate 3 UG 57 UG

Minerals

calcium

Cauliflower has 214% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Watermelon and cauliflower contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Cauliflower is a great source of potassium and it has 167% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and cauliflower has 299mg 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 than cauliflower per 100 grams, however, cauliflower contains more quercetin than watermelon per 100 grams. Both watermelon and cauliflower contain significant amounts of kaempferol.

Watermelon Cauliflower
luteolin 0.46 mg 0.09 mg
kaempferol 0.45 mg 0.36 mg
apigenin ~ 0.03 mg
Quercetin ~ 0.54 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 watermelon and cauliflower contain small amounts of lutein + zeaxanthin.

Watermelon Cauliflower
beta-carotene 303 UG ~
lycopene 4532 UG ~
lutein + zeaxanthin 8 UG 1 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both watermelon and cauliflower contain small amounts of linoleic acid.

Watermelon Cauliflower
linoleic acid 0.05 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.05 G 0.019 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 Watermelon or Cauliflower .

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Cauliflower (Cauliflower, raw) .

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FAQ

Does watermelon or cauliflower contain more calories in 100 grams?
Watermelon and cauliflower contain similar amounts of calories - watermelon has 30 calories in 100g and cauliflower has 25 calories.

Does watermelon or cauliflower have more carbohydrates?
By weight, watermelon and cauliflower contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and cauliflower has 5g of carbohydrates.