Cheese vs. Watermelon
Nutrition comparison of Cheese and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and watermelon:
- Cheese has 57 times less carbohydrates than watermelon.
- Cheese has more riboflavin, folate and Vitamin B12.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and watermelon has 92% less calories than cheese - watermelon has 30 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to watermelon per calorie. Cheese has a macronutrient ratio of 25:0:75 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Watermelon | |
|---|---|---|
| Protein | 25% | 7% |
| Carbohydrates | ~ | 90% |
| Fat | 75% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 57 times less carbohydrates than watermelon - watermelon has 7.6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Watermelon has more dietary fiber than cheese - watermelon has 0.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 37 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and watermelon has 100% less saturated fat than cheese - watermelon has 0.02g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Watermelon has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than cheese - watermelon has 8.1mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 521% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than watermelon - cheese has 21iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.
Vitamin E
Watermelon and cheese contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Watermelon and cheese contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin, folate and Vitamin B12. Both cheese and watermelon contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Cheese | Watermelon | |
|---|---|---|
| Thiamin | 0.023 MG | 0.033 MG |
| Riboflavin | 0.318 MG | 0.021 MG |
| Niacin | 0.114 MG | 0.178 MG |
| Pantothenic acid | 0.249 MG | 0.221 MG |
| Vitamin B6 | 0.061 MG | 0.045 MG |
| Folate | 13 UG | 3 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 93 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Watermelon and cheese contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Watermelon and cheese contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
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,
| Cheese | Watermelon | |
|---|---|---|
| beta-carotene | 56 UG | 303 UG |
| lycopene | ~ | 4532 UG |
| lutein + zeaxanthin | ~ | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than watermelon per 100 grams.
| Cheese | Watermelon | |
|---|---|---|
| linoleic acid | 0.532 G | 0.05 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Watermelon (Watermelon, raw) .
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and watermelon has 90% less calories than cheese - watermelon has 30 calories in 100g and cheese has 384 calories.
Does watermelon or cheese have more carbohydrates?
By weight, cheese has 57 times fewer carbohydrates than watermelon - watermelon has 7.6g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does watermelon or cheese contain more calcium?
Cheese is a rich source of calcium and it has 93 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and cheese has 659mg of calcium.