Melon vs. Watermelon — Health Impact and Nutrition Comparison

Classification

Both fruits belong to the same family - Cucurbitaceae. The most common type of watermelon is scientifically called Citrullus lanatus. At the same time, the melon includes different representatives belonging to different genera: Benincasa hispida, from the Benincasa genus, Citrullus lanatus, from the genus Citrullus (not to be confused with watermelon; this is the wild type), and Cucumis melo L. belonging to genus Cucumis.

Appearance

There are plenty of melon varieties, but the most common ones appear to have yellow skin and white flesh. It is quite easy to distinguish watermelon from melon, as the former is larger, dark green, and has a smooth rind, with irregular areas of pale green color.

Taste and Use

Watermelon stands out with its juicy and sweet flavor, which can’t be missed. While the melon taste mostly depends on the type of melon, it may vary from sweet to pear-like taste.

While watermelon is generally used as it is, there are plenty of melon uses that vary from cooking to raw consumption.

Growing Conditions

Watermelons usually require a long and warm growing season and slightly acidic and well-drained soil. As these two are genetically related, melons require the same growing conditions.

Macronutrients and Calories

Calories

The calorie content of both fruits is extremely low and almost equal. Melon contains 28kcal and watermelon 30kcal per 100g.

Protein and Fats

Melon contains 1.11g of proteins per 100g, which is slightly more than watermelon, where the protein content is 0.61g per 100g.

However, melon contains a slightly lower total lipid content, 0.1g per 100g, while watermelon contains 0.15g per 100g.

Carbohydrates

Both foods are low in carbohydrate content; melon contains 6.58g per 100g, and watermelon contains 7.55g per 100g.

Fiber

Melon is richer in fiber. It contains 0.9g fiber per 100g, while watermelon contains only 0.4g per 100g. Melons are higher in insoluble fiber, while watermelons contain more amounts of soluble fiber. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Melon

3

Protein: 1.11 g

Fats: 0.1 g

Carbs: 6.58 g

Water: 91.85 g

Other: 0.36 g

Watermelon

2

Protein: 0.61 g

Fats: 0.15 g

Carbs: 7.55 g

Water: 91.45 g

Other: 0.24 g

Contains more ProteinProtein	+82%
Contains more OtherOther	+50%

Contains more FatsFats	+50%
Contains more CarbsCarbs	+14.7%

~equal in Water ~91.45g

Vitamins

Both fruits are good sources of vitamins. While melon lacks vitamin A, vitamin B1, and vitamin B5, it is rich in vitamin C, vitamin B6 and is an excellent source of vitamin K.

On the other hand, watermelon is rich in vitamin A, vitamin B1, and vitamin B5.

Both fruits lack vitamin D and are equal in vitamin E content.

Have a look at this vitamin coverage chart to get a better understanding of the vitamin comparison.

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.

Melon

7

100 g 300 g 0.1 fruit - 164g1 cup, cubes - 170g1 melon - 1640g

Watermelon

3

100 g 300 g 10 watermelon balls - 122g1 cup, diced - 152g1 cup, balls - 154g1 NLEA serving - 280g

Contains more Vitamin CVitamin C	+169.1%
Contains more Vitamin B2Vitamin B2	+47.6%
Contains more Vitamin B3Vitamin B3	+30.3%
Contains more Vitamin B6Vitamin B6	+262.2%
Contains more Vitamin KVitamin K	+2400%
Contains more FolateFolate	+166.7%
Contains more CholineCholine	+85.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+120%
Contains more Vitamin B5Vitamin B5	+163.1%

~equal in Vitamin E ~0.05mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Melon is richer in mineral content. It contains 0.34mg of iron, 11mg of calcium, 182mg of potassium, and 0.06mg of copper per 100g.

At the same time, watermelon contains more zinc (0.1mg) and phosphorus (11mg per 100g) and is lower in sodium, containing 1mg per 100g.

You can find a similar chart for mineral coverage below.

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.

Melon

4

100 g 300 g 0.1 fruit - 164g1 cup, cubes - 170g1 melon - 1640g

Watermelon

3

100 g 300 g 10 watermelon balls - 122g1 cup, diced - 152g1 cup, balls - 154g1 NLEA serving - 280g

Contains more CalciumCalcium	+57.1%
Contains more PotassiumPotassium	+62.5%
Contains more IronIron	+41.7%
Contains more CopperCopper	+42.9%

Contains more ZincZinc	+42.9%
Contains more PhosphorusPhosphorus	+120%
Contains less SodiumSodium	-88.9%

~equal in Magnesium ~10mg

~equal in Manganese ~0.038mg

~equal in Selenium ~0.4µg

Glycemic Index

The glycemic index value of casaba melon is 62 making its glycemic index medium. At the same time, watermelon falls into the category of foods with a high GI, as the GI value for watermelon is 76.

Acidity

When it comes to the acidity of these fruits, watermelon has a pH value of about 5.18-5.60, and melon has a pH value of around 6.1, making it a bit more alkaline.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Melons are a great source of potassium, which is essential for heart health as it regulates blood pressure. Additionally, the fiber content in melons can contribute to heart health by reducing cholesterol levels. 

Watermelon contains significant amounts of lycopene, a powerful antioxidant that may help reduce the risk of heart disease by lowering levels of LDL (bad) cholesterol and preventing the oxidation of LDL cholesterol (1, 2). 

Both melon and watermelon have mild diuretic effects due to their high water content and potassium levels. Diuretics help the body get rid of excess sodium and water, which can be beneficial for managing conditions like high blood pressure and edema, common symptoms of heart failure. 

Both melon and watermelon are low in calories and fat, making them healthy choices for individuals looking to maintain a healthy weight, which is also important for heart health. Including a variety of fruits, including melon and watermelon, as part of a balanced diet can help support cardiovascular health.

Diabetes

Due to the antioxidant capacities of watermelon, especially the compound lycopene, this fruit is a good option to consider both for people who are diagnosed with diabetes and those who want to prevent it. Elevated oxidative stress and LDL oxidation are the major factors causing hyperglycemia; thus, the antioxidant potential of watermelon and lycopene, in particular, protects the organism from oxidative stress, reducing the diabetes development risk (2).

Cancer

The secondary metabolites contained in watermelon can effectively reduce the proliferation of cancer cells. Metabolites contained in watermelon are involved in the various metabolic networks, affecting positively in reducing different types of cancer development (3).