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  6. Watermelon vs. Orange juice

Watermelon vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between Watermelon and Orange juice

  • Watermelon has less Vitamin C, and Folate.
  • Orange juice's daily need coverage for Vitamin C is 47% more.

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

Infographic

Watermelon vs Orange juice 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.
Watermelon
Watermelon
4
:
5
Orange juice
Orange juice
Contains more Iron +20%
Contains more Zinc +100%
Contains more Manganese +171.4%
Contains more Selenium +300%
Contains more Calcium +57.1%
Contains more Phosphorus +54.5%
Contains more Potassium +78.6%
Equal in Magnesium - 11
Equal in Sodium - 1
Equal in Copper - 0.044
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Iron +20%
Contains more Zinc +100%
Contains more Manganese +171.4%
Contains more Selenium +300%
Contains more Calcium +57.1%
Contains more Phosphorus +54.5%
Contains more Potassium +78.6%
Equal in Magnesium - 11
Equal in Sodium - 1
Equal in Copper - 0.044

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.
Watermelon
Watermelon
4
:
5
Orange juice
Orange juice
Contains more Vitamin A +184.5%
Contains more Vitamin E +25%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B6 +12.5%
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%
Equal in Vitamin K - 0.1
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%
Orange juice
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%
Contains more Vitamin A +184.5%
Contains more Vitamin E +25%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B6 +12.5%
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%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon
Watermelon
1
:
4
Orange juice
Orange juice
Contains more Protein +14.8%
Contains more Fats +33.3%
Contains more Carbs +37.7%
Contains more Other +66.7%
Equal in Water - 88.3
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +14.8%
Contains more Fats +33.3%
Contains more Carbs +37.7%
Contains more Other +66.7%
Equal in Water - 88.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon
Watermelon
3
:
0
Orange juice
Orange juice
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +25%
Equal in Monounsaturated Fat - 0.036
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +25%
Equal in Monounsaturated Fat - 0.036

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Orange juice
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
9%
Watermelon
22%
Orange juice
Minerals Daily Need Coverage Score
6%
Watermelon
6%
Orange juice

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