Whole Milk vs. Watermelon
Nutrition comparison of Whole Milk and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and watermelon:
- Watermelon has 115.5 times less saturated fat than whole milk.
- Watermelon has 51% less calories than whole milk.
- Whole milk has more riboflavin and Vitamin B12.
- Whole milk has signficantly more Vitamin D than watermelon.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 51% less calories than whole milk - watermelon has 30 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to watermelon per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Watermelon | |
|---|---|---|
| Protein | 21% | 7% |
| Carbohydrates | 32% | 90% |
| Fat | 48% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and whole milk contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Watermelon has more dietary fiber than whole milk - watermelon has 0.4g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Watermelon and whole milk contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Whole milk has 416% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Watermelon has 115.5 times less saturated fat than whole milk - watermelon has 0.02g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Watermelon has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than whole milk - watermelon has 8.1mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Watermelon and whole milk contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than watermelon - whole milk has 51iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.
Vitamin E
Watermelon and whole milk contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Watermelon and whole milk contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12. Both whole milk and watermelon contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Milk | Watermelon | |
|---|---|---|
| Thiamin | 0.046 MG | 0.033 MG |
| Riboflavin | 0.169 MG | 0.021 MG |
| Niacin | 0.089 MG | 0.178 MG |
| Pantothenic acid | 0.373 MG | 0.221 MG |
| Vitamin B6 | 0.036 MG | 0.045 MG |
| Folate | 5 UG | 3 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 15 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Watermelon and whole milk contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Watermelon and whole milk contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Watermelon | |
|---|---|---|
| beta-carotene | 7 UG | 303 UG |
| lycopene | ~ | 4532 UG |
| lutein + zeaxanthin | ~ | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than watermelon per 100 grams.
| Whole Milk | Watermelon | |
|---|---|---|
| linoleic acid | 0.12 G | 0.05 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Watermelon (Watermelon, raw) .
Whole Milk 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 % |
|
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 watermelon or whole milk contain more calories in 100 grams?Watermelon has 50% less calories than whole milk - watermelon has 30 calories in 100g and whole milk has 61 calories.
Does watermelon or whole milk have more carbohydrates?
By weight, watermelon and whole milk contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
Does watermelon or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 15 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and whole milk has 113mg of calcium.