Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Orange
  5. Compare
  6. Orange vs. Watermelon

Orange vs. Watermelon — In-Depth Nutrition Comparison

Compare

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
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.
Orange
Orange
6
:
3
Watermelon
Watermelon
Contains more Calcium +471.4%
Contains more Phosphorus +27.3%
Contains more Potassium +61.6%
Contains less Sodium -100%
Contains more Selenium +25%
Contains more Iron +140%
Contains more Zinc +42.9%
Contains more Manganese +52%
Equal in Magnesium - 10
Equal in Copper - 0.042
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +471.4%
Contains more Phosphorus +27.3%
Contains more Potassium +61.6%
Contains less Sodium -100%
Contains more Selenium +25%
Contains more Iron +140%
Contains more Zinc +42.9%
Contains more Manganese +52%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
Orange
8
:
2
Watermelon
Watermelon
Contains more Vitamin E +260%
Contains more Vitamin C +556.8%
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 +∞%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Watermelon
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 E +260%
Contains more Vitamin C +556.8%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
3
:
2
Watermelon
Watermelon
Contains more Protein +54.1%
Contains more Carbs +55.6%
Contains more Other +83.3%
Contains more Fats +25%
Equal in Water - 91.45
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Watermelon
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 +54.1%
Contains more Carbs +55.6%
Contains more Other +83.3%
Contains more Fats +25%
Equal in Water - 91.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Watermelon
Watermelon
Contains more Monounsaturated Fat +60.9%
Contains more Polyunsaturated fat +100%
Equal in Saturated Fat - 0.016
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +60.9%
Contains more Polyunsaturated fat +100%
Equal in Saturated Fat - 0.016

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Orange Watermelon Opinion
Net carbs 9.35g 7.15g Orange
Protein 0.94g 0.61g Orange
Fats 0.12g 0.15g Watermelon
Carbs 11.75g 7.55g Orange
Calories 47kcal 30kcal Orange
Fructose 3.36g Watermelon
Sugar 9.35g 6.2g Watermelon
Fiber 2.4g 0.4g Orange
Calcium 40mg 7mg Orange
Iron 0.1mg 0.24mg Watermelon
Magnesium 10mg 10mg
Phosphorus 14mg 11mg Orange
Potassium 181mg 112mg Orange
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.1mg Watermelon
Copper 0.045mg 0.042mg Orange
Manganese 0.025mg 0.038mg Watermelon
Selenium 0.5µg 0.4µg Orange
Vitamin A 225IU 569IU Watermelon
Vitamin A RAE 11µg 28µg Watermelon
Vitamin E 0.18mg 0.05mg Orange
Vitamin C 53.2mg 8.1mg Orange
Vitamin B1 0.087mg 0.033mg Orange
Vitamin B2 0.04mg 0.021mg Orange
Vitamin B3 0.282mg 0.178mg Orange
Vitamin B5 0.25mg 0.221mg Orange
Vitamin B6 0.06mg 0.045mg Orange
Folate 30µg 3µg Orange
Vitamin K 0µg 0.1µg Watermelon
Tryptophan 0.009mg 0.007mg Orange
Threonine 0.015mg 0.027mg Watermelon
Isoleucine 0.025mg 0.019mg Orange
Leucine 0.023mg 0.018mg Orange
Lysine 0.047mg 0.062mg Watermelon
Methionine 0.02mg 0.006mg Orange
Phenylalanine 0.031mg 0.015mg Orange
Valine 0.04mg 0.016mg Orange
Histidine 0.018mg 0.006mg Orange
Saturated Fat 0.015g 0.016g Orange
Monounsaturated Fat 0.023g 0.037g Watermelon
Polyunsaturated fat 0.025g 0.05g Watermelon

Which food is preferable for your diet?

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

People also compare

Orange
Orange vs Lemon
Lemon
Orange
Orange vs Pineapple
Pineapple
Orange
Orange vs Mandarin orange
Mandarin orange
Watermelon
Watermelon vs Melon
Melon
Watermelon
Watermelon vs Pineapple
Pineapple
Watermelon
Watermelon vs Avocado
Avocado

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
24%
Orange
9%
Watermelon
Minerals Daily Need Coverage Score
7%
Orange
6%
Watermelon

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.

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 - 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.