Watermelon vs. Chicken Breast
Nutrition comparison of Watermelon and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and chicken breast:
- Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and watermelon has 82% less calories than chicken breast - watermelon has 30 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Chicken Breast | |
|---|---|---|
| Protein | 7% | 79% |
| Carbohydrates | 90% | ~ |
| Fat | 4% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than watermelon - watermelon has 7.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Watermelon has more dietary fiber than chicken breast - watermelon has 0.4g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 49 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Watermelon and chicken breast contain similar amounts of saturated fat - watermelon has 0.02g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Watermelon has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than chicken breast - watermelon has 8.1mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Watermelon has 367% more Vitamin A than chicken breast - watermelon has 28ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than watermelon - chicken breast has 5iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.
Vitamin E
Watermelon and chicken breast contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Watermelon and chicken breast contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both watermelon and chicken breast contain significant amounts of thiamin and folate.
| Watermelon | Chicken Breast | |
|---|---|---|
| Thiamin | 0.033 MG | 0.07 MG |
| Riboflavin | 0.021 MG | 0.114 MG |
| Niacin | 0.178 MG | 13.712 MG |
| Pantothenic acid | 0.221 MG | 0.965 MG |
| Vitamin B6 | 0.045 MG | 0.6 MG |
| Folate | 3 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Chicken breast has 114% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 333% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 129% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than watermelon per 100 grams.
| Watermelon | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.05 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.05 G | 0.65 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: Watermelon (Watermelon, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Watermelon g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and watermelon has 80% less calories than chicken breast - watermelon has 30 calories in 100g and chicken breast has 165 calories.
Is watermelon or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 49 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and chicken breast has 31g of protein.
Does watermelon or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than watermelon - watermelon has 7.6g of carbs for 100g and chicken breast has no carbs..