Watermelon vs. Tomato

Nutrition comparison of Watermelon and Tomato


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

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

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

  • Tomato has more niacin and folate.
  • Tomato is a great source of Vitamin C and potassium.
Detailed nutritional comparison of watermelon and tomato 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: Watermelon (Watermelon, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Tomato src

Here's an infographic summarizing the nutritional differences between watermelon and tomato. marks particularly rich nutrients.


Calories and Carbs

calories

Watermelon and tomato contain similar amounts of calories - watermelon has 30 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Watermelon has a macronutrient ratio of 7:89:4 and for tomato, 17:70:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Tomato
Protein 7% 17%
Carbohydrates 89% 70%
Fat 4% 13%
Alcohol ~ ~

carbohydrates

Watermelon and tomato contain similar amounts carbs - watermelon has 7.6g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.

dietary fiber

Tomato has 200% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Watermelon and tomato contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and tomato has 2.6g of sugar.



Protein

protein

Watermelon and tomato contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 69% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Watermelon and tomato contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Watermelon and tomato contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Watermelon and tomato contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Watermelon Tomato
Thiamin 0.033 MG 0.037 MG
Riboflavin 0.021 MG 0.019 MG
Niacin 0.178 MG 0.594 MG
Pantothenic acid 0.221 MG 0.089 MG
Vitamin B6 0.045 MG 0.08 MG
Folate 3 UG 15 UG

Minerals

calcium

Watermelon and tomato contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Watermelon and tomato contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Tomato is a great source of potassium and it has 112% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and tomato has 237mg 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, watermelon has more luteolin and kaempferol than tomato per 100 grams, however, tomato contains more quercetin than watermelon per 100 grams.

Watermelon Tomato
luteolin 0.46 mg ~
kaempferol 0.45 mg 0.09 mg
myricetin ~ 0.13 mg
Quercetin ~ 0.58 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, both watermelon and tomato contain significant amounts of beta-carotene and lycopene.

Watermelon Tomato
beta-carotene 303 UG 449 UG
lycopene 4532 UG 2573 UG
lutein + zeaxanthin 8 UG 123 UG
alpha-carotene ~ 101 UG

Omega-3 and Omega-6

omega 6s

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

Watermelon Tomato
linoleic acid 0.05 G 0.08 G
Total 0.05 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

Watermelon g

()
Daily Values (%)

Tomato g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G