Yogurt vs. Watermelon
Nutrition comparison of Yogurt and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and watermelon:
- Watermelon has 130 times less saturated fat than yogurt.
- Watermelon has 51% less calories than yogurt.
- Yogurt has more riboflavin and Vitamin B12.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 51% less calories than yogurt - watermelon has 30 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to watermelon per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Watermelon | |
|---|---|---|
| Protein | 23% | 7% |
| Carbohydrates | 30% | 90% |
| Fat | 47% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and yogurt contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Watermelon has more dietary fiber than yogurt - watermelon has 0.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Watermelon and yogurt contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 469% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Watermelon has 130 times less saturated fat than yogurt - watermelon has 0.02g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Watermelon has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has 15 times more Vitamin C than yogurt - watermelon has 8.1mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Watermelon and yogurt contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and watermelon contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.
Vitamin E
Watermelon and yogurt contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Watermelon and yogurt contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin and Vitamin B12. Both yogurt and watermelon contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Yogurt | Watermelon | |
|---|---|---|
| Thiamin | 0.029 MG | 0.033 MG |
| Riboflavin | 0.142 MG | 0.021 MG |
| Niacin | 0.075 MG | 0.178 MG |
| Pantothenic acid | 0.389 MG | 0.221 MG |
| Vitamin B6 | 0.032 MG | 0.045 MG |
| Folate | 7 UG | 3 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 16 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Watermelon and yogurt contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Yogurt has 38% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Watermelon | |
|---|---|---|
| beta-carotene | 5 UG | 303 UG |
| lycopene | ~ | 4532 UG |
| lutein + zeaxanthin | ~ | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both yogurt and watermelon contain significant amounts of linoleic acid.
| Yogurt | Watermelon | |
|---|---|---|
| linoleic acid | 0.065 G | 0.05 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Watermelon (Watermelon, raw) .
Yogurt 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 yogurt contain more calories in 100 grams?Watermelon has 50% less calories than yogurt - watermelon has 30 calories in 100g and yogurt has 61 calories.
Does watermelon or yogurt have more carbohydrates?
By weight, watermelon and yogurt contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does watermelon or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 16 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and yogurt has 121mg of calcium.