Watermelon vs. White Chocolate
Nutrition comparison of Watermelon and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and white chocolate:
- White chocolate has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- White chocolate is a great source of potassium.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White chocolate is high in calories and watermelon has 94% less calories than white chocolate - white chocolate has 539 calories per 100 grams and watermelon has 30 calories.
For macronutrient ratios, watermelon is much heavier in carbs, much lighter in fat and similar to white chocolate for protein. Watermelon has a macronutrient ratio of 7:90:4 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | White Chocolate | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 90% | 43% |
| Fat | 4% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and watermelon has 87% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and watermelon has 7.6g of carbohydrates.
The carbs in white chocolate are made of 100% sugar, whereas the carbs in watermelon comprise of 94% sugar and 6% dietary fiber.
dietary fiber
White chocolate and watermelon contain similar amounts of dietary fiber - white chocolate has 0.2g of dietary fiber per 100 grams and watermelon has 0.4g of dietary fiber.
sugar
White chocolate is high in sugar and watermelon has 89% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and watermelon has 6.2g of sugar.
Protein
protein
White chocolate has 862% more protein than watermelon - white chocolate has 5.9g of protein per 100 grams and watermelon has 0.61g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and watermelon has 100% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and watermelon has 0.02g of saturated fat.
cholesterol
Watermelon has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has 15 times more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and watermelon has 8.1mg of Vitamin C.
Vitamin A
White chocolate and watermelon contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and watermelon has 28ug of Vitamin A.
Vitamin E
White chocolate and watermelon contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and watermelon has 0.05mg of Vitamin E.
Vitamin K
White chocolate and watermelon contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and watermelon has 0.1ug of Vitamin K.
The B Vitamins
White chocolate has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both watermelon and white chocolate contain significant amounts of thiamin, Vitamin B6 and folate.
| Watermelon | White Chocolate | |
|---|---|---|
| Thiamin | 0.033 MG | 0.063 MG |
| Riboflavin | 0.021 MG | 0.282 MG |
| Niacin | 0.178 MG | 0.745 MG |
| Pantothenic acid | 0.221 MG | 0.608 MG |
| Vitamin B6 | 0.045 MG | 0.056 MG |
| Folate | 3 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 27 times more calcium than watermelon - white chocolate has 199mg of calcium per 100 grams and watermelon has 7mg of calcium.
iron
White chocolate and watermelon contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and watermelon has 0.24mg of iron.
potassium
White chocolate is a great source of potassium and it has 155% more potassium than watermelon - white chocolate has 286mg of potassium per 100 grams and watermelon has 112mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than watermelon per 100 grams.
| Watermelon | White Chocolate | |
|---|---|---|
| linoleic acid | 0.05 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.05 G | 0.914 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 White Chocolate (Candies, white chocolate) .
Watermelon g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or watermelon contain more calories in 100 grams?White chocolate is high in calories and watermelon has 90% less calories than white chocolate - white chocolate has 539 calories in 100g and watermelon has 30 calories.
Does white chocolate or watermelon have more carbohydrates?
By weight, white chocolate is high in carbohydrates and watermelon has 90% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and watermelon has 7.6g of carbohydrates. the carbs in white chocolate are made of 100% sugar, whereas the carbs in watermelon comprise of 90% sugar and 10% dietary fiber.
Does white chocolate or watermelon contain more calcium?
White chocolate is a rich source of calcium and it has 27 times more calcium than watermelon - white chocolate has 199mg of calcium in 100 grams and watermelon has 7mg of calcium.