Strawberries vs. Watermelon
Nutrition comparison of Strawberries and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and watermelon:
- Strawberry has more niacin and folate.
- Strawberry has signficantly more dietary fiber than watermelon.
- Strawberry is an excellent source of Vitamin C.
- Watermelon has more beta-carotene and lycopene than strawberry, however, strawberry contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and watermelon contain similar amounts of calories - strawberry has 32 calories per 100 grams and watermelon has 30 calories.
For macronutrient ratios, strawberries is similar to watermelon for protein, carbs and fat. Strawberries has a macronutrient ratio of 8:86:7 and for watermelon, 7:89:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Watermelon | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 86% | 89% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and watermelon contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and watermelon has 7.6g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in watermelon comprise of 94% sugar and 6% dietary fiber.
dietary fiber
Strawberry has signficantly more dietary fiber than watermelon - strawberry has 2g of dietary fiber per 100 grams and watermelon has 0.4g of dietary fiber.
sugar
Strawberries and watermelon contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and watermelon has 6.2g of sugar.
Protein
protein
Strawberries and watermelon contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and watermelon has 0.61g of protein.
Fat
saturated fat
Both strawberries and watermelon are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and watermelon has 0.02g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 626% more Vitamin C than watermelon - strawberry has 58.8mg of Vitamin C per 100 grams and watermelon has 8.1mg of Vitamin C.
Vitamin A
Watermelon has 27 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and watermelon has 28ug of Vitamin A.
Vitamin E
Strawberries and watermelon contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and watermelon has 0.05mg of Vitamin E.
Vitamin K
Strawberries and watermelon contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and watermelon has 0.1ug of Vitamin K.
The B Vitamins
Strawberry has more niacin and folate. Both strawberries and watermelon contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Strawberries | Watermelon | |
|---|---|---|
| Thiamin | 0.024 MG | 0.033 MG |
| Riboflavin | 0.022 MG | 0.021 MG |
| Niacin | 0.386 MG | 0.178 MG |
| Pantothenic acid | 0.125 MG | 0.221 MG |
| Vitamin B6 | 0.047 MG | 0.045 MG |
| Folate | 24 UG | 3 UG |
Minerals
calcium
Strawberry has 129% more calcium than watermelon - strawberry has 16mg of calcium per 100 grams and watermelon has 7mg of calcium.
iron
Strawberries and watermelon contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and watermelon has 0.24mg of iron.
potassium
Strawberry has 37% more potassium than watermelon - strawberry has 153mg of potassium per 100 grams and watermelon has 112mg 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, strawberry has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin than strawberry per 100 grams. Both strawberries and watermelon contain significant amounts of kaempferol.
| Strawberries | Watermelon | |
|---|---|---|
| kaempferol | 0.5 mg | 0.45 mg |
| myricetin | 0.04 mg | ~ |
| Quercetin | 1.11 mg | ~ |
| luteolin | ~ | 0.46 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 strawberry per 100 grams, however, strawberry contains more lutein + zeaxanthin than watermelon per 100 grams.
| Strawberries | Watermelon | |
|---|---|---|
| beta-carotene | 7 UG | 303 UG |
| lutein + zeaxanthin | 26 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both strawberries and watermelon contain significant amounts of linoleic acid.
| Strawberries | Watermelon | |
|---|---|---|
| linoleic acid | 0.09 G | 0.05 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Watermelon (Watermelon, raw) .
Strawberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 strawberries or watermelon contain more calories in 100 grams?Strawberries and watermelon contain similar amounts of calories - strawberry has 32 calories in 100g and watermelon has 30 calories.
Does strawberries or watermelon have more carbohydrates?
By weight, strawberries and watermelon contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and watermelon has 7.6g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in watermelon comprise of 90% sugar and 10% dietary fiber.