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Orange vs Watermelon - In-Depth Nutrition Comparison

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What are the main differences between Orange and Watermelon?

  • Watermelon has less Vitamin C, Fiber, and Folate than Orange.
  • Orange's daily need coverage for Vitamin C is 50% higher.
  • Orange has 10 times more Folate than Watermelon. Orange has 30µg of Folate, while Watermelon has 3µg.
  • Watermelon contains less Sugar.

We used Oranges, raw, all commercial varieties and Watermelon, raw types in this comparison.

Infographic

Orange vs Watermelon infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +471.4%
Contains more Potassium +61.6%
Contains more Phosphorus +27.3%
Contains less Sodium -100%
Contains more Iron +140%
Contains more Zinc +42.9%
Equal in Magnesium - 10
Equal in Copper - 0.042
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 10% 8% 14% 3% 5% 1%
Contains more Calcium +471.4%
Contains more Potassium +61.6%
Contains more Phosphorus +27.3%
Contains less Sodium -100%
Contains more Iron +140%
Contains more Zinc +42.9%
Equal in Magnesium - 10
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
8
:
Contains more Vitamin C +556.8%
Contains more Vitamin E +260%
Contains more Vitamin B1 +163.6%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B3 +58.4%
Contains more Vitamin B5 +13.1%
Contains more Vitamin B6 +33.3%
Contains more Folate +900%
Contains more Vitamin A +152.9%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 35% 1% 0% 9% 5% 4% 14% 11% 0% 1% 3%
Contains more Vitamin C +556.8%
Contains more Vitamin E +260%
Contains more Vitamin B1 +163.6%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B3 +58.4%
Contains more Vitamin B5 +13.1%
Contains more Vitamin B6 +33.3%
Contains more Folate +900%
Contains more Vitamin A +152.9%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Orange
9
Watermelon
Mineral Summary Score
8
Orange
6
Watermelon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Orange
4%
Watermelon
Carbohydrates
12%
Orange
8%
Watermelon
Fats
1%
Orange
1%
Watermelon

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange Watermelon
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Watermelon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 3.15g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.3)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
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.

All nutrients comparison - raw data values

Nutrient Orange Watermelon Opinion
Calories 47 30 Orange
Protein 0.94 0.61 Orange
Fats 0.12 0.15 Watermelon
Vitamin C 53.2 8.1 Orange
Net carbs 9.350000381469727 7.150000095367432 Orange
Carbs 11.75 7.55 Orange
Cholesterol 0 0
Vitamin D 0 0
Iron 0.1 0.24 Watermelon
Calcium 40 7 Orange
Potassium 181 112 Orange
Magnesium 10 10
Sugar 9.35 6.2 Watermelon
Fiber 2.4 0.4 Orange
Copper 0.045 0.042 Orange
Zinc 0.07 0.1 Watermelon
Starch 0 Watermelon
Phosphorus 14 11 Orange
Sodium 0 1 Orange
Vitamin A 225 569 Watermelon
Vitamin E 0.18 0.05 Orange
Vitamin D 0 0
Vitamin B1 0.087 0.033 Orange
Vitamin B2 0.04 0.021 Orange
Vitamin B3 0.282 0.178 Orange
Vitamin B5 0.25 0.221 Orange
Vitamin B6 0.06 0.045 Orange
Vitamin B12 0 0
Vitamin K 0 0.1 Watermelon
Folate 30 3 Orange
Trans Fat 0 0
Saturated Fat 0.015 0.016 Orange
Monounsaturated Fat 0.023 0.037 Watermelon
Polyunsaturated fat 0.025 0.05 Watermelon
Tryptophan 0.009 0.007 Orange
Threonine 0.015 0.027 Watermelon
Isoleucine 0.025 0.019 Orange
Leucine 0.023 0.018 Orange
Lysine 0.047 0.062 Watermelon
Methionine 0.02 0.006 Orange
Phenylalanine 0.031 0.015 Orange
Valine 0.04 0.016 Orange
Histidine 0.018 0.006 Orange
Fructose 3.36 Watermelon

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.