Nectarine vs. Watermelon

Nutrition comparison of Nectarine and Watermelon


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

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

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

  • Nectarine has more niacin.
  • Nectarine is a great source of potassium.
  • Watermelon has more beta-carotene and lycopene than nectarine, however, nectarine contains more lutein + zeaxanthin than watermelon.
Detailed nutritional comparison of nectarine 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: Nectarine (Nectarines, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Nectarine src
Image of Watermelon src

Calories and Carbs

calories

Watermelon and nectarine contain similar amounts of calories - watermelon has 30 calories per 100 grams and nectarine has 44 calories.

For macronutrient ratios, nectarine is similar to watermelon for protein, carbs and fat. Nectarine has a macronutrient ratio of 9:86:5 and for watermelon, 7:89:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nectarine Watermelon
Protein 9% 7%
Carbohydrates 86% 89%
Fat 5% 4%
Alcohol ~ ~

carbohydrates

Watermelon and nectarine contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.

dietary fiber

Nectarine has 325% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.

sugar

Watermelon and nectarine contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and nectarine has 7.9g of sugar.

Protein

protein

Watermelon and nectarine contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and nectarine has 1.1g of protein.

Fat

saturated fat

Both watermelon and nectarine are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.

Vitamins

Vitamin C

Watermelon has 50% more Vitamin C than nectarine - watermelon has 8.1mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.

Vitamin A

Watermelon and nectarine contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.

Vitamin E

Watermelon and nectarine contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.

Vitamin K

Watermelon and nectarine contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.

The B Vitamins

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

Nectarine Watermelon
Thiamin 0.034 MG 0.033 MG
Riboflavin 0.027 MG 0.021 MG
Niacin 1.125 MG 0.178 MG
Pantothenic acid 0.185 MG 0.221 MG
Vitamin B6 0.025 MG 0.045 MG
Folate 5 UG 3 UG

Minerals

calcium

Watermelon and nectarine contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and nectarine has 6mg of calcium.

iron

Watermelon and nectarine contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and nectarine has 0.28mg of iron.

potassium

Nectarine is a great source of potassium and it has 79% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and nectarine has 201mg 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, nectarine has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin and kaempferol than nectarine per 100 grams.

Nectarine Watermelon
Quercetin 0.69 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, watermelon has more beta-carotene and lycopene than nectarine per 100 grams, however, nectarine contains more lutein + zeaxanthin than watermelon per 100 grams.

Nectarine Watermelon
beta-carotene 150 UG 303 UG
lutein + zeaxanthin 130 UG 8 UG
lycopene ~ 4532 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, nectarine has more linoleic acid than watermelon per 100 grams.

Nectarine Watermelon
linoleic acid 0.111 G 0.05 G
Total 0.111 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: Nectarine (Nectarines, raw) and Watermelon (Watermelon, raw) .

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FAQ

Does watermelon or nectarine contain more calories in 100 grams?
Watermelon and nectarine contain similar amounts of calories - watermelon has 30 calories in 100g and nectarine has 44 calories.

Does watermelon or nectarine have more carbohydrates?
By weight, watermelon and nectarine contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.