Side-by-Side Comparison

Pomegranate vs Watermelon

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit 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

-64%

Watermelon

Watermelon has fewer calories (energy) (30 kcal vs 83 kcal, 53 kcal less).

Higher Protein

+174%

Pomegranate

Pomegranate provides 1.7 g vs 0.61 g in Watermelon (+1.1 g, +174%).

Higher Dietary Fiber

+900%

Pomegranate

Pomegranate provides 4.0 g vs 0.40 g in Watermelon (+3.6 g, +900%).

Higher Vitamin C

+26%

Pomegranate

Pomegranate provides 10.2 mg vs 8.1 mg in Watermelon (+2.1 mg, +26%).

Comparing per 100 g standard edible portion.

Nutrient

Pomegranate100 g edible portion

Watermelon100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Pomegranate

83 kcal4% DV

Watermelon

30 kcal2% DV

Pomegranate provides 83 kcal vs 30 kcal in Watermelon (+53 kcal, +177%).

ProteinPomegranate higher

Pomegranate

1.7 g3% DV

Watermelon

0.61 g1% DV

Pomegranate provides 1.7 g vs 0.61 g in Watermelon (+1.1 g, +174%).

CarbohydratesPomegranate higher

Pomegranate

18.7 g7% DV

Watermelon

7.6 g3% DV

Pomegranate provides 18.7 g vs 7.6 g in Watermelon (+11.1 g, +148%).

Dietary FiberPomegranate higher

Pomegranate

4.0 g14% DV

Watermelon

0.40 g1% DV

Pomegranate provides 4.0 g vs 0.40 g in Watermelon (+3.6 g, +900%).

Total FatPomegranate higher

Pomegranate

1.2 g2% DV

Watermelon

0.15 g

Pomegranate provides 1.2 g vs 0.15 g in Watermelon (+1.0 g, +680%).

Total SugarsPomegranate higher

Pomegranate

13.7 g27% DV

Watermelon

6.2 g12% DV

Pomegranate provides 13.7 g vs 6.2 g in Watermelon (+7.5 g, +120%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

10.2 mg11% DV

Watermelon

8.1 mg9% DV

Pomegranate provides 10.2 mg vs 8.1 mg in Watermelon (+2.1 mg, +26%).

Vitamin A (RAE)Watermelon higher

Pomegranate

0 µg

Watermelon

28 µg3% DV

Watermelon has higher vitamin a (rae) (28 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Watermelon

0 µg

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

Vitamin EPomegranate higher

Pomegranate

0.60 mg4% DV

Watermelon

0.05 mg

Pomegranate provides 0.60 mg vs 0.05 mg in Watermelon (+0.55 mg, +1100%).

Vitamin KPomegranate higher

Pomegranate

16 µg14% DV

Watermelon

0.1 µg

Pomegranate provides 16 µg vs 0.1 µg in Watermelon (+16 µg, +16300%).

Folate (DFE)Pomegranate higher

Pomegranate

38 µg10% DV

Watermelon

3.0 µg1% DV

Pomegranate provides 38 µg vs 3.0 µg in Watermelon (+35 µg, +1167%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.07 mg6% DV

Watermelon

0.03 mg3% DV

Both Pomegranate and Watermelon provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.05 mg4% DV

Watermelon

0.02 mg2% DV

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

Niacin (Vitamin B3)Pomegranate higher

Pomegranate

0.29 mg2% DV

Watermelon

0.18 mg1% DV

Pomegranate provides 0.29 mg vs 0.18 mg in Watermelon (+0.12 mg, +65%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.38 mg8% DV

Watermelon

0.22 mg4% DV

Pomegranate provides 0.38 mg vs 0.22 mg in Watermelon (+0.16 mg, +71%).

Vitamin B6Similar

Pomegranate

0.08 mg4% DV

Watermelon

0.05 mg3% DV

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

Vitamin B12Similar

Pomegranate

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

3.0 mg

Watermelon

1.0 mg

Pomegranate provides 3.0 mg vs 1.0 mg in Watermelon (+2.0 mg, +200%).

PotassiumPomegranate higher

Pomegranate

236 mg5% DV

Watermelon

112 mg2% DV

Pomegranate provides 236 mg vs 112 mg in Watermelon (+124 mg, +111%).

CalciumPomegranate higher

Pomegranate

10.0 mg1% DV

Watermelon

7.0 mg1% DV

Pomegranate provides 10.0 mg vs 7.0 mg in Watermelon (+3.0 mg, +43%).

IronPomegranate higher

Pomegranate

0.30 mg2% DV

Watermelon

0.24 mg1% DV

Pomegranate provides 0.30 mg vs 0.24 mg in Watermelon (+0.06 mg, +25%).

MagnesiumPomegranate higher

Pomegranate

12.0 mg3% DV

Watermelon

10.0 mg2% DV

Pomegranate provides 12.0 mg vs 10.0 mg in Watermelon (+2.0 mg, +20%).

PhosphorusPomegranate higher

Pomegranate

36.0 mg3% DV

Watermelon

11.0 mg1% DV

Pomegranate provides 36.0 mg vs 11.0 mg in Watermelon (+25.0 mg, +227%).

ZincPomegranate higher

Pomegranate

0.35 mg3% DV

Watermelon

0.10 mg1% DV

Pomegranate provides 0.35 mg vs 0.10 mg in Watermelon (+0.25 mg, +250%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.12 g1% DV

Watermelon

0.02 g

Pomegranate provides slightly more saturated fat (0.12 g vs 0.02 g).

Nutrient

Pomegranate174 g (1 cup arils (174 g))

Watermelon152 g (1 cup diced (152 g))

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Pomegranate

144 kcal7% DV

Watermelon

46 kcal2% DV

Pomegranate provides 144 kcal vs 46 kcal in Watermelon (+99 kcal, +217%).

ProteinPomegranate higher

Pomegranate

2.9 g6% DV

Watermelon

0.93 g2% DV

Pomegranate provides 2.9 g vs 0.93 g in Watermelon (+2.0 g, +213%).

CarbohydratesPomegranate higher

Pomegranate

32.5 g12% DV

Watermelon

11.5 g4% DV

Pomegranate provides 32.5 g vs 11.5 g in Watermelon (+21.1 g, +184%).

Dietary FiberPomegranate higher

Pomegranate

7.0 g25% DV

Watermelon

0.61 g2% DV

Pomegranate provides 7.0 g vs 0.61 g in Watermelon (+6.4 g, +1045%).

Total FatPomegranate higher

Pomegranate

2.0 g3% DV

Watermelon

0.23 g

Pomegranate provides 2.0 g vs 0.23 g in Watermelon (+1.8 g, +793%).

Total SugarsPomegranate higher

Pomegranate

23.8 g48% DV

Watermelon

9.4 g19% DV

Pomegranate provides 23.8 g vs 9.4 g in Watermelon (+14.4 g, +152%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Pomegranate

17.7 mg20% DV

Watermelon

12.3 mg14% DV

Pomegranate provides 17.7 mg vs 12.3 mg in Watermelon (+5.4 mg, +44%).

Vitamin A (RAE)Watermelon higher

Pomegranate

0 µg

Watermelon

43 µg5% DV

Watermelon has higher vitamin a (rae) (43 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Watermelon

0 µg

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

Vitamin EPomegranate higher

Pomegranate

1.0 mg7% DV

Watermelon

0.08 mg1% DV

Pomegranate provides 1.0 mg vs 0.08 mg in Watermelon (+0.97 mg, +1274%).

Vitamin KPomegranate higher

Pomegranate

29 µg24% DV

Watermelon

0.2 µg

Pomegranate provides 29 µg vs 0.2 µg in Watermelon (+28 µg, +18674%).

Folate (DFE)Pomegranate higher

Pomegranate

66 µg17% DV

Watermelon

4.6 µg1% DV

Pomegranate provides 66 µg vs 4.6 µg in Watermelon (+62 µg, +1350%).

Thiamin (Vitamin B1)Pomegranate higher

Pomegranate

0.12 mg10% DV

Watermelon

0.05 mg4% DV

Pomegranate provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Pomegranate higher

Pomegranate

0.09 mg7% DV

Watermelon

0.03 mg2% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.03 mg).

Niacin (Vitamin B3)Pomegranate higher

Pomegranate

0.51 mg3% DV

Watermelon

0.27 mg2% DV

Pomegranate provides 0.51 mg vs 0.27 mg in Watermelon (+0.24 mg, +88%).

Pantothenic Acid (B5)Pomegranate higher

Pomegranate

0.66 mg13% DV

Watermelon

0.34 mg7% DV

Pomegranate provides 0.66 mg vs 0.34 mg in Watermelon (+0.32 mg, +95%).

Vitamin B6Pomegranate higher

Pomegranate

0.13 mg8% DV

Watermelon

0.07 mg4% DV

Pomegranate provides slightly more vitamin b6 (0.13 mg vs 0.07 mg).

Vitamin B12Similar

Pomegranate

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

5.2 mg

Watermelon

1.5 mg

Pomegranate provides 5.2 mg vs 1.5 mg in Watermelon (+3.7 mg, +243%).

PotassiumPomegranate higher

Pomegranate

411 mg9% DV

Watermelon

170 mg4% DV

Pomegranate provides 411 mg vs 170 mg in Watermelon (+240 mg, +141%).

CalciumPomegranate higher

Pomegranate

17.4 mg1% DV

Watermelon

10.6 mg1% DV

Pomegranate provides 17.4 mg vs 10.6 mg in Watermelon (+6.8 mg, +64%).

IronPomegranate higher

Pomegranate

0.52 mg3% DV

Watermelon

0.36 mg2% DV

Pomegranate provides 0.52 mg vs 0.36 mg in Watermelon (+0.16 mg, +43%).

MagnesiumPomegranate higher

Pomegranate

20.9 mg5% DV

Watermelon

15.2 mg4% DV

Pomegranate provides 20.9 mg vs 15.2 mg in Watermelon (+5.7 mg, +37%).

PhosphorusPomegranate higher

Pomegranate

62.6 mg5% DV

Watermelon

16.7 mg1% DV

Pomegranate provides 62.6 mg vs 16.7 mg in Watermelon (+45.9 mg, +275%).

ZincPomegranate higher

Pomegranate

0.61 mg6% DV

Watermelon

0.15 mg1% DV

Pomegranate provides 0.61 mg vs 0.15 mg in Watermelon (+0.46 mg, +301%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.21 g1% DV

Watermelon

0.02 g

Pomegranate provides 0.21 g vs 0.02 g in Watermelon (+0.18 g, +759%).

Nutrient

PomegranateAmount per 100 kcal (120 g)

WatermelonAmount per 100 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

100 kcal5% DV

Watermelon

100 kcal5% DV

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

ProteinSimilar

Pomegranate

2.0 g4% DV

Watermelon

2.0 g4% DV

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

CarbohydratesWatermelon higher

Pomegranate

22.4 g8% DV

Watermelon

25.1 g9% DV

Watermelon provides 25.1 g vs 22.4 g in Pomegranate (+2.7 g, +12%).

Dietary FiberPomegranate higher

Pomegranate

4.8 g17% DV

Watermelon

1.3 g5% DV

Pomegranate provides 4.8 g vs 1.3 g in Watermelon (+3.5 g, +260%).

Total FatPomegranate higher

Pomegranate

1.4 g2% DV

Watermelon

0.50 g1% DV

Pomegranate provides 1.4 g vs 0.50 g in Watermelon (+0.90 g, +181%).

Total SugarsWatermelon higher

Pomegranate

16.4 g33% DV

Watermelon

20.6 g41% DV

Watermelon provides 20.6 g vs 16.4 g in Pomegranate (+4.2 g, +26%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Pomegranate

12.2 mg14% DV

Watermelon

27.0 mg30% DV

Watermelon provides 27.0 mg vs 12.2 mg in Pomegranate (+14.7 mg, +120%).

Vitamin A (RAE)Watermelon higher

Pomegranate

0 µg

Watermelon

93 µg10% DV

Watermelon has higher vitamin a (rae) (93 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Watermelon

0 µg

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

Vitamin EPomegranate higher

Pomegranate

0.72 mg5% DV

Watermelon

0.17 mg1% DV

Pomegranate provides 0.72 mg vs 0.17 mg in Watermelon (+0.55 mg, +332%).

Vitamin KPomegranate higher

Pomegranate

20 µg16% DV

Watermelon

0.3 µg

Pomegranate provides 20 µg vs 0.3 µg in Watermelon (+19 µg, +5810%).

Folate (DFE)Pomegranate higher

Pomegranate

46 µg11% DV

Watermelon

10.0 µg2% DV

Pomegranate provides 46 µg vs 10.0 µg in Watermelon (+36 µg, +356%).

Thiamin (Vitamin B1)Similar

Pomegranate

0.08 mg7% DV

Watermelon

0.11 mg9% DV

Both Pomegranate and Watermelon provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.06 mg5% DV

Watermelon

0.07 mg5% DV

Both Pomegranate and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Watermelon higher

Pomegranate

0.35 mg2% DV

Watermelon

0.59 mg4% DV

Watermelon provides 0.59 mg vs 0.35 mg in Pomegranate (+0.24 mg, +69%).

Pantothenic Acid (B5)Watermelon higher

Pomegranate

0.45 mg9% DV

Watermelon

0.74 mg15% DV

Watermelon provides 0.74 mg vs 0.45 mg in Pomegranate (+0.28 mg, +63%).

Vitamin B6Watermelon higher

Pomegranate

0.09 mg5% DV

Watermelon

0.15 mg9% DV

Watermelon provides slightly more vitamin b6 (0.15 mg vs 0.09 mg).

Vitamin B12Similar

Pomegranate

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

3.6 mg

Watermelon

3.3 mg

Pomegranate provides 3.6 mg vs 3.3 mg in Watermelon (+0.27 mg, +8%).

PotassiumWatermelon higher

Pomegranate

283 mg6% DV

Watermelon

373 mg8% DV

Watermelon provides 373 mg vs 283 mg in Pomegranate (+89.8 mg, +32%).

CalciumWatermelon higher

Pomegranate

12.0 mg1% DV

Watermelon

23.3 mg2% DV

Watermelon provides 23.3 mg vs 12.0 mg in Pomegranate (+11.3 mg, +94%).

IronWatermelon higher

Pomegranate

0.36 mg2% DV

Watermelon

0.80 mg4% DV

Watermelon provides 0.80 mg vs 0.36 mg in Pomegranate (+0.44 mg, +122%).

MagnesiumWatermelon higher

Pomegranate

14.4 mg3% DV

Watermelon

33.3 mg8% DV

Watermelon provides 33.3 mg vs 14.4 mg in Pomegranate (+18.9 mg, +131%).

PhosphorusPomegranate higher

Pomegranate

43.2 mg3% DV

Watermelon

36.6 mg3% DV

Pomegranate provides 43.2 mg vs 36.6 mg in Watermelon (+6.6 mg, +18%).

ZincPomegranate higher

Pomegranate

0.42 mg4% DV

Watermelon

0.33 mg3% DV

Pomegranate provides 0.42 mg vs 0.33 mg in Watermelon (+0.09 mg, +26%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.14 g1% DV

Watermelon

0.05 g

Pomegranate provides slightly more saturated fat (0.14 g vs 0.05 g).

Nutrient

PomegranateNormalized to 300 kcal (361 g)

WatermelonNormalized to 300 kcal (1000 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pomegranate

300 kcal15% DV

Watermelon

300 kcal15% DV

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

ProteinSimilar

Pomegranate

6.0 g12% DV

Watermelon

6.1 g12% DV

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

CarbohydratesWatermelon higher

Pomegranate

67.5 g25% DV

Watermelon

75.5 g27% DV

Watermelon provides 75.5 g vs 67.5 g in Pomegranate (+8.0 g, +12%).

Dietary FiberPomegranate higher

Pomegranate

14.4 g52% DV

Watermelon

4.0 g14% DV

Pomegranate provides 14.4 g vs 4.0 g in Watermelon (+10.4 g, +261%).

Total FatPomegranate higher

Pomegranate

4.2 g5% DV

Watermelon

1.5 g2% DV

Pomegranate provides 4.2 g vs 1.5 g in Watermelon (+2.7 g, +182%).

Total SugarsWatermelon higher

Pomegranate

49.3 g99% DV

Watermelon

62.0 g124% DV

Watermelon provides 62.0 g vs 49.3 g in Pomegranate (+12.7 g, +26%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Pomegranate

36.8 mg41% DV

Watermelon

81.0 mg90% DV

Watermelon provides 81.0 mg vs 36.8 mg in Pomegranate (+44.2 mg, +120%).

Vitamin A (RAE)Watermelon higher

Pomegranate

0 µg

Watermelon

280 µg31% DV

Watermelon has higher vitamin a (rae) (280 µg vs 0 µg).

Vitamin DSimilar

Pomegranate

0 µg

Watermelon

0 µg

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

Vitamin EPomegranate higher

Pomegranate

2.2 mg14% DV

Watermelon

0.50 mg3% DV

Pomegranate provides 2.2 mg vs 0.50 mg in Watermelon (+1.7 mg, +333%).

Vitamin KPomegranate higher

Pomegranate

59 µg49% DV

Watermelon

1.0 µg1% DV

Pomegranate provides 59 µg vs 1.0 µg in Watermelon (+58 µg, +5820%).

Folate (DFE)Pomegranate higher

Pomegranate

137 µg34% DV

Watermelon

30 µg8% DV

Pomegranate provides 137 µg vs 30 µg in Watermelon (+107 µg, +357%).

Thiamin (Vitamin B1)Watermelon higher

Pomegranate

0.24 mg20% DV

Watermelon

0.33 mg28% DV

Watermelon provides 0.33 mg vs 0.24 mg in Pomegranate (+0.09 mg, +36%).

Riboflavin (Vitamin B2)Similar

Pomegranate

0.19 mg15% DV

Watermelon

0.21 mg16% DV

Both Pomegranate and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Niacin (Vitamin B3)Watermelon higher

Pomegranate

1.1 mg7% DV

Watermelon

1.8 mg11% DV

Watermelon provides 1.8 mg vs 1.1 mg in Pomegranate (+0.72 mg, +68%).

Pantothenic Acid (B5)Watermelon higher

Pomegranate

1.4 mg27% DV

Watermelon

2.2 mg44% DV

Watermelon provides 2.2 mg vs 1.4 mg in Pomegranate (+0.85 mg, +62%).

Vitamin B6Watermelon higher

Pomegranate

0.27 mg16% DV

Watermelon

0.45 mg26% DV

Watermelon provides 0.45 mg vs 0.27 mg in Pomegranate (+0.18 mg, +66%).

Vitamin B12Similar

Pomegranate

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumPomegranate higher

Pomegranate

10.8 mg

Watermelon

10.0 mg

Pomegranate provides 10.8 mg vs 10.0 mg in Watermelon (+0.83 mg, +8%).

PotassiumWatermelon higher

Pomegranate

852 mg18% DV

Watermelon

1,120 mg24% DV

Watermelon provides 1,120 mg vs 852 mg in Pomegranate (+268 mg, +31%).

CalciumWatermelon higher

Pomegranate

36.1 mg3% DV

Watermelon

70.0 mg5% DV

Watermelon provides 70.0 mg vs 36.1 mg in Pomegranate (+33.9 mg, +94%).

IronWatermelon higher

Pomegranate

1.1 mg6% DV

Watermelon

2.4 mg13% DV

Watermelon provides 2.4 mg vs 1.1 mg in Pomegranate (+1.3 mg, +122%).

MagnesiumWatermelon higher

Pomegranate

43.3 mg10% DV

Watermelon

100 mg24% DV

Watermelon provides 100 mg vs 43.3 mg in Pomegranate (+56.7 mg, +131%).

PhosphorusPomegranate higher

Pomegranate

130 mg10% DV

Watermelon

110 mg9% DV

Pomegranate provides 130 mg vs 110 mg in Watermelon (+20.0 mg, +18%).

ZincPomegranate higher

Pomegranate

1.3 mg11% DV

Watermelon

1.0 mg9% DV

Pomegranate provides 1.3 mg vs 1.0 mg in Watermelon (+0.26 mg, +26%).

Lipids1 nutrients

Saturated FatPomegranate higher

Pomegranate

0.43 g2% DV

Watermelon

0.16 g1% DV

Pomegranate provides 0.43 g vs 0.16 g in Watermelon (+0.27 g, +171%).

Pomegranate vs Watermelon

Pomegranate

Watermelon

Nutritional Takeaways

Comparison Summary