Orange vs. Watermelon

Nutrition comparison of Orange and Watermelon


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

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

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

  • Orange has more thiamin, niacin and folate.
  • Orange is a great source of calcium and dietary fiber.
  • Orange is an excellent source of Vitamin C.
  • Watermelon has more beta-carotene and lycopene than orange, however, orange contains more lutein + zeaxanthin than watermelon.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Watermelon src

Calories and Carbs

calories

Watermelon and orange contain similar amounts of calories - watermelon has 30 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, orange is similar to watermelon for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Watermelon
Protein 6% 7%
Carbohydrates 91% 90%
Fat 4% 4%
Alcohol ~ ~

carbohydrates

Watermelon and orange contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.

dietary fiber

Orange 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 orange has 2.4g of dietary fiber.

sugar

Watermelon and orange contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and orange has 9.1g of sugar.

Protein

protein

Watermelon and orange contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 456% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.

Vitamin A

Watermelon and orange contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.

Vitamin E

Watermelon and orange contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.

Vitamin K

Watermelon and orange contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Orange Watermelon
Thiamin 0.1 MG 0.033 MG
Riboflavin 0.04 MG 0.021 MG
Niacin 0.4 MG 0.178 MG
Pantothenic acid 0.25 MG 0.221 MG
Vitamin B6 0.051 MG 0.045 MG
Folate 17 UG 3 UG

Minerals

calcium

Orange is a great source of calcium and it has 514% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Watermelon and orange contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Orange has 51% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and orange has 169mg 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, watermelon has more beta-carotene and lycopene than orange per 100 grams, however, orange contains more lutein + zeaxanthin than watermelon per 100 grams.

Orange Watermelon
beta-carotene 71 UG 303 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 129 UG 8 UG
lycopene ~ 4532 UG

Omega-3 and Omega-6

omega 6s

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

Orange Watermelon
linoleic acid 0.031 G 0.05 G
Total 0.031 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: Orange (Oranges, raw, Florida) and Watermelon (Watermelon, raw) .

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FAQ

Does watermelon or orange contain more calories in 100 grams?
Watermelon and orange contain similar amounts of calories - watermelon has 30 calories in 100g and orange has 46 calories.

Does watermelon or orange have more carbohydrates?
By weight, watermelon and orange contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.

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