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Orange juice vs. Watermelon — In-Depth Nutrition Comparison

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Important differences between Orange juice and Watermelon

  • Watermelon has less Vitamin C, and Folate.
  • Orange juice's daily need coverage for Vitamin C is 47% more.
  • Orange juice has 10 times more Folate than Watermelon. Orange juice has 30µg of Folate, while Watermelon has 3µg.
  • Watermelon is lower in Sugar.

The food varieties used in the comparison are Orange juice, raw and Watermelon, raw.

Infographic

Orange juice vs Watermelon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +57.1%
Contains more Phosphorus +54.5%
Contains more Potassium +78.6%
Contains more Iron +20%
Contains more Zinc +100%
Contains more Manganese +171.4%
Contains more Selenium +300%
Equal in Magnesium - 10
Equal in Sodium - 1
Equal in Copper - 0.042
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +57.1%
Contains more Phosphorus +54.5%
Contains more Potassium +78.6%
Contains more Iron +20%
Contains more Zinc +100%
Contains more Manganese +171.4%
Contains more Selenium +300%
Equal in Magnesium - 10
Equal in Sodium - 1
Equal in Copper - 0.042

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin C +517.3%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +124.7%
Contains more Folate +900%
Contains more Vitamin A +184.5%
Contains more Vitamin E +25%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B6 +12.5%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin C +517.3%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +124.7%
Contains more Folate +900%
Contains more Vitamin A +184.5%
Contains more Vitamin E +25%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B6 +12.5%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.8%
Contains more Fats +33.3%
Contains more Carbs +37.7%
Contains more Other +66.7%
Equal in Water - 91.45
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +14.8%
Contains more Fats +33.3%
Contains more Carbs +37.7%
Contains more Other +66.7%
Equal in Water - 91.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +25%
Equal in Monounsaturated Fat - 0.037
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +25%
Equal in Monounsaturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Watermelon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Watermelon Opinion
Net carbs 10.2g 7.15g Orange juice
Protein 0.7g 0.61g Orange juice
Fats 0.2g 0.15g Orange juice
Carbs 10.4g 7.55g Orange juice
Calories 45kcal 30kcal Orange juice
Fructose 3.36g Watermelon
Sugar 8.4g 6.2g Watermelon
Fiber 0.2g 0.4g Watermelon
Calcium 11mg 7mg Orange juice
Iron 0.2mg 0.24mg Watermelon
Magnesium 11mg 10mg Orange juice
Phosphorus 17mg 11mg Orange juice
Potassium 200mg 112mg Orange juice
Sodium 1mg 1mg
Zinc 0.05mg 0.1mg Watermelon
Copper 0.044mg 0.042mg Orange juice
Manganese 0.014mg 0.038mg Watermelon
Selenium 0.1µg 0.4µg Watermelon
Vitamin A 200IU 569IU Watermelon
Vitamin A RAE 10µg 28µg Watermelon
Vitamin E 0.04mg 0.05mg Watermelon
Vitamin C 50mg 8.1mg Orange juice
Vitamin B1 0.09mg 0.033mg Orange juice
Vitamin B2 0.03mg 0.021mg Orange juice
Vitamin B3 0.4mg 0.178mg Orange juice
Vitamin B5 0.19mg 0.221mg Watermelon
Vitamin B6 0.04mg 0.045mg Watermelon
Folate 30µg 3µg Orange juice
Vitamin K 0.1µg 0.1µg
Tryptophan 0.002mg 0.007mg Watermelon
Threonine 0.008mg 0.027mg Watermelon
Isoleucine 0.008mg 0.019mg Watermelon
Leucine 0.013mg 0.018mg Watermelon
Lysine 0.009mg 0.062mg Watermelon
Methionine 0.003mg 0.006mg Watermelon
Phenylalanine 0.009mg 0.015mg Watermelon
Valine 0.011mg 0.016mg Watermelon
Histidine 0.003mg 0.006mg Watermelon
Saturated Fat 0.024g 0.016g Watermelon
Monounsaturated Fat 0.036g 0.037g Watermelon
Polyunsaturated fat 0.04g 0.05g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Watermelon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Orange juice
9%
Watermelon
Minerals Daily Need Coverage Score
6%
Orange juice
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 26)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.