Side-by-Side Comparison

Orange vs Watermelon

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Orange

47Calories

0.9Protein

2.4Fiber

53.2Vit C

View Details

fruits

Watermelon

30Calories

0.6Protein

0.4Fiber

8.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-36%

Watermelon

Watermelon has fewer calories (energy) (30 kcal vs 47 kcal, 17 kcal less).

Higher Protein

+54%

Orange

Orange provides 0.94 g vs 0.61 g in Watermelon (+0.33 g, +54%).

Higher Dietary Fiber

+500%

Orange

Orange provides 2.4 g vs 0.40 g in Watermelon (+2.0 g, +500%).

Higher Vitamin C

+557%

Orange

Orange provides 53.2 mg vs 8.1 mg in Watermelon (+45.1 mg, +557%).

Comparing per 100 g standard edible portion.

Nutrient

Orange100 g edible portion

Watermelon100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Orange higher

Orange

47 kcal2% DV

Watermelon

30 kcal2% DV

Orange provides 47 kcal vs 30 kcal in Watermelon (+17 kcal, +57%).

ProteinOrange higher

Orange

0.94 g2% DV

Watermelon

0.61 g1% DV

Orange provides 0.94 g vs 0.61 g in Watermelon (+0.33 g, +54%).

CarbohydratesOrange higher

Orange

11.8 g4% DV

Watermelon

7.6 g3% DV

Orange provides 11.8 g vs 7.6 g in Watermelon (+4.2 g, +56%).

Dietary FiberOrange higher

Orange

2.4 g9% DV

Watermelon

0.40 g1% DV

Orange provides 2.4 g vs 0.40 g in Watermelon (+2.0 g, +500%).

Total FatSimilar

Orange

0.12 g

Watermelon

0.15 g

Both Orange and Watermelon provide similar amounts of total fat (0.12 g).

Total SugarsOrange higher

Orange

9.4 g19% DV

Watermelon

6.2 g12% DV

Orange provides 9.4 g vs 6.2 g in Watermelon (+3.1 g, +51%).

Vitamins12 nutrients

Vitamin COrange higher

Orange

53.2 mg59% DV

Watermelon

8.1 mg9% DV

Orange provides 53.2 mg vs 8.1 mg in Watermelon (+45.1 mg, +557%).

Vitamin A (RAE)Watermelon higher

Orange

11 µg1% DV

Watermelon

28 µg3% DV

Watermelon provides 28 µg vs 11 µg in Orange (+17 µg, +155%).

Vitamin DSimilar

Orange

0 µg

Watermelon

0 µg

Both Orange and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EOrange higher

Orange

0.18 mg1% DV

Watermelon

0.05 mg

Orange provides slightly more vitamin e (0.18 mg vs 0.05 mg).

Vitamin KWatermelon higher

Orange

0 µg

Watermelon

0.1 µg

Watermelon provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)Orange higher

Orange

30 µg8% DV

Watermelon

3.0 µg1% DV

Orange provides 30 µg vs 3.0 µg in Watermelon (+27 µg, +900%).

Thiamin (Vitamin B1)Orange higher

Orange

0.09 mg7% DV

Watermelon

0.03 mg3% DV

Orange provides slightly more thiamin (vitamin b1) (0.09 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Orange

0.04 mg3% DV

Watermelon

0.02 mg2% DV

Both Orange and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Orange higher

Orange

0.28 mg2% DV

Watermelon

0.18 mg1% DV

Orange provides 0.28 mg vs 0.18 mg in Watermelon (+0.10 mg, +58%).

Pantothenic Acid (B5)Similar

Orange

0.25 mg5% DV

Watermelon

0.22 mg4% DV

Both Orange and Watermelon provide similar amounts of pantothenic acid (b5) (0.25 mg).

Vitamin B6Similar

Orange

0.06 mg4% DV

Watermelon

0.05 mg3% DV

Both Orange and Watermelon provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Orange

0 µg

Watermelon

0 µg

Both Orange and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWatermelon higher

Orange

0 mg

Watermelon

1.0 mg

Watermelon has higher sodium (1.0 mg vs 0 mg).

PotassiumOrange higher

Orange

181 mg4% DV

Watermelon

112 mg2% DV

Orange provides 181 mg vs 112 mg in Watermelon (+69.0 mg, +62%).

CalciumOrange higher

Orange

40.0 mg3% DV

Watermelon

7.0 mg1% DV

Orange provides 40.0 mg vs 7.0 mg in Watermelon (+33.0 mg, +471%).

IronWatermelon higher

Orange

0.10 mg1% DV

Watermelon

0.24 mg1% DV

Watermelon provides 0.24 mg vs 0.10 mg in Orange (+0.14 mg, +140%).

MagnesiumSimilar

Orange

10.0 mg2% DV

Watermelon

10.0 mg2% DV

Both Orange and Watermelon provide similar amounts of magnesium (10.0 mg).

PhosphorusOrange higher

Orange

14.0 mg1% DV

Watermelon

11.0 mg1% DV

Orange provides 14.0 mg vs 11.0 mg in Watermelon (+3.0 mg, +27%).

ZincSimilar

Orange

0.07 mg1% DV

Watermelon

0.10 mg1% DV

Both Orange and Watermelon provide similar amounts of zinc (0.07 mg).

Lipids1 nutrients

Saturated FatSimilar

Orange

0.02 g

Watermelon

0.02 g

Both Orange and Watermelon provide similar amounts of saturated fat (0.02 g).

Nutrient

Orange131 g (1 medium orange (131 g))

Watermelon152 g (1 cup diced (152 g))

Macronutrients6 nutrients

Calories (Energy)Orange higher

Orange

62 kcal3% DV

Watermelon

46 kcal2% DV

Orange provides 62 kcal vs 46 kcal in Watermelon (+16 kcal, +35%).

ProteinOrange higher

Orange

1.2 g2% DV

Watermelon

0.93 g2% DV

Orange provides 1.2 g vs 0.93 g in Watermelon (+0.30 g, +33%).

CarbohydratesOrange higher

Orange

15.4 g6% DV

Watermelon

11.5 g4% DV

Orange provides 15.4 g vs 11.5 g in Watermelon (+3.9 g, +34%).

Dietary FiberOrange higher

Orange

3.1 g11% DV

Watermelon

0.61 g2% DV

Orange provides 3.1 g vs 0.61 g in Watermelon (+2.5 g, +417%).

Total FatWatermelon higher

Orange

0.16 g

Watermelon

0.23 g

Watermelon provides 0.23 g vs 0.16 g in Orange (+0.07 g, +45%).

Total SugarsOrange higher

Orange

12.2 g24% DV

Watermelon

9.4 g19% DV

Orange provides 12.2 g vs 9.4 g in Watermelon (+2.8 g, +30%).

Vitamins12 nutrients

Vitamin COrange higher

Orange

69.7 mg77% DV

Watermelon

12.3 mg14% DV

Orange provides 69.7 mg vs 12.3 mg in Watermelon (+57.4 mg, +466%).

Vitamin A (RAE)Watermelon higher

Orange

14 µg2% DV

Watermelon

43 µg5% DV

Watermelon provides 43 µg vs 14 µg in Orange (+28 µg, +195%).

Vitamin DSimilar

Orange

0 µg

Watermelon

0 µg

Both Orange and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EOrange higher

Orange

0.24 mg2% DV

Watermelon

0.08 mg1% DV

Orange provides 0.24 mg vs 0.08 mg in Watermelon (+0.16 mg, +210%).

Vitamin KWatermelon higher

Orange

0 µg

Watermelon

0.2 µg

Watermelon provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Orange higher

Orange

39 µg10% DV

Watermelon

4.6 µg1% DV

Orange provides 39 µg vs 4.6 µg in Watermelon (+35 µg, +762%).

Thiamin (Vitamin B1)Orange higher

Orange

0.11 mg9% DV

Watermelon

0.05 mg4% DV

Orange provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Orange

0.05 mg4% DV

Watermelon

0.03 mg2% DV

Both Orange and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Orange higher

Orange

0.37 mg2% DV

Watermelon

0.27 mg2% DV

Orange provides 0.37 mg vs 0.27 mg in Watermelon (+0.10 mg, +37%).

Pantothenic Acid (B5)Similar

Orange

0.33 mg7% DV

Watermelon

0.34 mg7% DV

Both Orange and Watermelon provide similar amounts of pantothenic acid (b5) (0.33 mg).

Vitamin B6Similar

Orange

0.08 mg5% DV

Watermelon

0.07 mg4% DV

Both Orange and Watermelon provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Orange

0 µg

Watermelon

0 µg

Both Orange and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWatermelon higher

Orange

0 mg

Watermelon

1.5 mg

Watermelon has higher sodium (1.5 mg vs 0 mg).

PotassiumOrange higher

Orange

237 mg5% DV

Watermelon

170 mg4% DV

Orange provides 237 mg vs 170 mg in Watermelon (+66.9 mg, +39%).

CalciumOrange higher

Orange

52.4 mg4% DV

Watermelon

10.6 mg1% DV

Orange provides 52.4 mg vs 10.6 mg in Watermelon (+41.8 mg, +392%).

IronWatermelon higher

Orange

0.13 mg1% DV

Watermelon

0.36 mg2% DV

Watermelon provides 0.36 mg vs 0.13 mg in Orange (+0.23 mg, +178%).

MagnesiumWatermelon higher

Orange

13.1 mg3% DV

Watermelon

15.2 mg4% DV

Watermelon provides 15.2 mg vs 13.1 mg in Orange (+2.1 mg, +16%).

PhosphorusOrange higher

Orange

18.3 mg1% DV

Watermelon

16.7 mg1% DV

Orange provides 18.3 mg vs 16.7 mg in Watermelon (+1.6 mg, +10%).

ZincWatermelon higher

Orange

0.09 mg1% DV

Watermelon

0.15 mg1% DV

Watermelon provides slightly more zinc (0.15 mg vs 0.09 mg).

Lipids1 nutrients

Saturated FatSimilar

Orange

0.02 g

Watermelon

0.02 g

Both Orange and Watermelon provide similar amounts of saturated fat (0.02 g).

Nutrient

OrangeAmount per 100 kcal (213 g)

WatermelonAmount per 100 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Orange

100 kcal5% DV

Watermelon

100 kcal5% DV

Both Orange and Watermelon provide similar amounts of calories (energy) (100 kcal).

ProteinSimilar

Orange

2.0 g4% DV

Watermelon

2.0 g4% DV

Both Orange and Watermelon provide similar amounts of protein (2.0 g).

CarbohydratesSimilar

Orange

25.0 g9% DV

Watermelon

25.1 g9% DV

Both Orange and Watermelon provide similar amounts of carbohydrates (25.0 g).

Dietary FiberOrange higher

Orange

5.1 g18% DV

Watermelon

1.3 g5% DV

Orange provides 5.1 g vs 1.3 g in Watermelon (+3.8 g, +284%).

Total FatWatermelon higher

Orange

0.26 g

Watermelon

0.50 g1% DV

Watermelon provides 0.50 g vs 0.26 g in Orange (+0.24 g, +95%).

Total SugarsWatermelon higher

Orange

19.9 g40% DV

Watermelon

20.6 g41% DV

Watermelon provides 20.6 g vs 19.9 g in Orange (+0.73 g, +4%).

Vitamins12 nutrients

Vitamin COrange higher

Orange

113 mg126% DV

Watermelon

27.0 mg30% DV

Orange provides 113 mg vs 27.0 mg in Watermelon (+86.3 mg, +320%).

Vitamin A (RAE)Watermelon higher

Orange

23 µg3% DV

Watermelon

93 µg10% DV

Watermelon provides 93 µg vs 23 µg in Orange (+70 µg, +298%).

Vitamin DSimilar

Orange

0 µg

Watermelon

0 µg

Both Orange and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EOrange higher

Orange

0.38 mg3% DV

Watermelon

0.17 mg1% DV

Orange provides 0.38 mg vs 0.17 mg in Watermelon (+0.22 mg, +130%).

Vitamin KWatermelon higher

Orange

0 µg

Watermelon

0.3 µg

Watermelon has higher vitamin k (0.3 µg vs 0 µg).

Folate (DFE)Orange higher

Orange

64 µg16% DV

Watermelon

10.0 µg2% DV

Orange provides 64 µg vs 10.0 µg in Watermelon (+54 µg, +540%).

Thiamin (Vitamin B1)Orange higher

Orange

0.19 mg15% DV

Watermelon

0.11 mg9% DV

Orange provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.11 mg).

Riboflavin (Vitamin B2)Similar

Orange

0.09 mg7% DV

Watermelon

0.07 mg5% DV

Both Orange and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Similar

Orange

0.60 mg4% DV

Watermelon

0.59 mg4% DV

Both Orange and Watermelon provide similar amounts of niacin (vitamin b3) (0.60 mg).

Pantothenic Acid (B5)Watermelon higher

Orange

0.53 mg11% DV

Watermelon

0.74 mg15% DV

Watermelon provides 0.74 mg vs 0.53 mg in Orange (+0.20 mg, +38%).

Vitamin B6Similar

Orange

0.13 mg8% DV

Watermelon

0.15 mg9% DV

Both Orange and Watermelon provide similar amounts of vitamin b6 (0.13 mg).

Vitamin B12Similar

Orange

0 µg

Watermelon

0 µg

Both Orange and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWatermelon higher

Orange

0 mg

Watermelon

3.3 mg

Watermelon has higher sodium (3.3 mg vs 0 mg).

PotassiumOrange higher

Orange

386 mg8% DV

Watermelon

373 mg8% DV

Orange provides 386 mg vs 373 mg in Watermelon (+12.6 mg, +3%).

CalciumOrange higher

Orange

85.2 mg7% DV

Watermelon

23.3 mg2% DV

Orange provides 85.2 mg vs 23.3 mg in Watermelon (+61.9 mg, +266%).

IronWatermelon higher

Orange

0.21 mg1% DV

Watermelon

0.80 mg4% DV

Watermelon provides 0.80 mg vs 0.21 mg in Orange (+0.59 mg, +275%).

MagnesiumWatermelon higher

Orange

21.3 mg5% DV

Watermelon

33.3 mg8% DV

Watermelon provides 33.3 mg vs 21.3 mg in Orange (+12.0 mg, +56%).

PhosphorusWatermelon higher

Orange

29.8 mg2% DV

Watermelon

36.6 mg3% DV

Watermelon provides 36.6 mg vs 29.8 mg in Orange (+6.8 mg, +23%).

ZincWatermelon higher

Orange

0.15 mg1% DV

Watermelon

0.33 mg3% DV

Watermelon provides 0.33 mg vs 0.15 mg in Orange (+0.18 mg, +123%).

Lipids1 nutrients

Saturated FatSimilar

Orange

0.03 g

Watermelon

0.05 g

Both Orange and Watermelon provide similar amounts of saturated fat (0.03 g).

Nutrient

OrangeNormalized to 300 kcal (638 g)

WatermelonNormalized to 300 kcal (1000 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Orange

300 kcal15% DV

Watermelon

300 kcal15% DV

Both Orange and Watermelon provide similar amounts of calories (energy) (300 kcal).

ProteinSimilar

Orange

6.0 g12% DV

Watermelon

6.1 g12% DV

Both Orange and Watermelon provide similar amounts of protein (6.0 g).

CarbohydratesSimilar

Orange

75.0 g27% DV

Watermelon

75.5 g27% DV

Both Orange and Watermelon provide similar amounts of carbohydrates (75.0 g).

Dietary FiberOrange higher

Orange

15.3 g55% DV

Watermelon

4.0 g14% DV

Orange provides 15.3 g vs 4.0 g in Watermelon (+11.3 g, +283%).

Total FatWatermelon higher

Orange

0.77 g1% DV

Watermelon

1.5 g2% DV

Watermelon provides 1.5 g vs 0.77 g in Orange (+0.73 g, +96%).

Total SugarsWatermelon higher

Orange

59.7 g119% DV

Watermelon

62.0 g124% DV

Watermelon provides 62.0 g vs 59.7 g in Orange (+2.3 g, +4%).

Vitamins12 nutrients

Vitamin COrange higher

Orange

339 mg377% DV

Watermelon

81.0 mg90% DV

Orange provides 339 mg vs 81.0 mg in Watermelon (+258 mg, +319%).

Vitamin A (RAE)Watermelon higher

Orange

70 µg8% DV

Watermelon

280 µg31% DV

Watermelon provides 280 µg vs 70 µg in Orange (+210 µg, +299%).

Vitamin DSimilar

Orange

0 µg

Watermelon

0 µg

Both Orange and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EOrange higher

Orange

1.1 mg8% DV

Watermelon

0.50 mg3% DV

Orange provides 1.1 mg vs 0.50 mg in Watermelon (+0.65 mg, +130%).

Vitamin KWatermelon higher

Orange

0 µg

Watermelon

1.0 µg1% DV

Watermelon has higher vitamin k (1.0 µg vs 0 µg).

Folate (DFE)Orange higher

Orange

191 µg48% DV

Watermelon

30 µg8% DV

Orange provides 191 µg vs 30 µg in Watermelon (+161 µg, +538%).

Thiamin (Vitamin B1)Orange higher

Orange

0.56 mg46% DV

Watermelon

0.33 mg28% DV

Orange provides 0.56 mg vs 0.33 mg in Watermelon (+0.23 mg, +68%).

Riboflavin (Vitamin B2)Similar

Orange

0.26 mg20% DV

Watermelon

0.21 mg16% DV

Both Orange and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.26 mg).

Niacin (Vitamin B3)Similar

Orange

1.8 mg11% DV

Watermelon

1.8 mg11% DV

Both Orange and Watermelon provide similar amounts of niacin (vitamin b3) (1.8 mg).

Pantothenic Acid (B5)Watermelon higher

Orange

1.6 mg32% DV

Watermelon

2.2 mg44% DV

Watermelon provides 2.2 mg vs 1.6 mg in Orange (+0.62 mg, +39%).

Vitamin B6Watermelon higher

Orange

0.38 mg23% DV

Watermelon

0.45 mg26% DV

Watermelon provides 0.45 mg vs 0.38 mg in Orange (+0.07 mg, +18%).

Vitamin B12Similar

Orange

0 µg

Watermelon

0 µg

Both Orange and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWatermelon higher

Orange

0 mg

Watermelon

10.0 mg

Watermelon has higher sodium (10.0 mg vs 0 mg).

PotassiumOrange higher

Orange

1,155 mg25% DV

Watermelon

1,120 mg24% DV

Orange provides 1,155 mg vs 1,120 mg in Watermelon (+34.8 mg, +3%).

CalciumOrange higher

Orange

255 mg20% DV

Watermelon

70.0 mg5% DV

Orange provides 255 mg vs 70.0 mg in Watermelon (+185 mg, +265%).

IronWatermelon higher

Orange

0.64 mg4% DV

Watermelon

2.4 mg13% DV

Watermelon provides 2.4 mg vs 0.64 mg in Orange (+1.8 mg, +276%).

MagnesiumWatermelon higher

Orange

63.8 mg15% DV

Watermelon

100 mg24% DV

Watermelon provides 100 mg vs 63.8 mg in Orange (+36.2 mg, +57%).

PhosphorusWatermelon higher

Orange

89.3 mg7% DV

Watermelon

110 mg9% DV

Watermelon provides 110 mg vs 89.3 mg in Orange (+20.7 mg, +23%).

ZincWatermelon higher

Orange

0.45 mg4% DV

Watermelon

1.0 mg9% DV

Watermelon provides 1.0 mg vs 0.45 mg in Orange (+0.55 mg, +124%).

Lipids1 nutrients

Saturated FatWatermelon higher

Orange

0.10 g

Watermelon

0.16 g1% DV

Watermelon provides slightly more saturated fat (0.16 g vs 0.10 g).

Orange vs Watermelon

Orange

Watermelon

Nutritional Takeaways

Comparison Summary