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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +20%
Contains more Zinc +100%
Contains more Calcium +57.1%
Contains more Potassium +78.6%
Contains more Phosphorus +54.5%
Equal in Magnesium - 11
Equal in Copper - 0.044
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 10% 8% 14% 3% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Contains more Iron +20%
Contains more Zinc +100%
Contains more Calcium +57.1%
Contains more Potassium +78.6%
Contains more Phosphorus +54.5%
Equal in Magnesium - 11
Equal in Copper - 0.044
Equal in Sodium - 1

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
:
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
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
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

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.
Watermelon Orange juice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watermelon Orange juice Opinion
Calories 30kcal 45kcal Orange juice
Protein 0.61g 0.7g Orange juice
Fats 0.15g 0.2g Orange juice
Vitamin C 8.1mg 50mg Orange juice
Net carbs 7.15g 10.2g Orange juice
Carbs 7.55g 10.4g Orange juice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.24mg 0.2mg Watermelon
Calcium 7mg 11mg Orange juice
Potassium 112mg 200mg Orange juice
Magnesium 10mg 11mg Orange juice
Sugar 6.2g 8.4g Watermelon
Fiber 0.4g 0.2g Watermelon
Copper 0.042mg 0.044mg Orange juice
Zinc 0.1mg 0.05mg Watermelon
Starch 0g g Watermelon
Phosphorus 11mg 17mg Orange juice
Sodium 1mg 1mg
Vitamin A 569IU 200IU Watermelon
Vitamin E 0.05mg 0.04mg Watermelon
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.1µg
Folate 3µg 30µg Orange juice
Trans Fat 0g 0g
Saturated Fat 0.016g 0.024g Watermelon
Monounsaturated Fat 0.037g 0.036g Watermelon
Polyunsaturated fat 0.05g 0.04g Watermelon
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
Fructose 3.36g g Watermelon

Which food is preferable for your diet?

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

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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
9
Watermelon
22
Orange juice
Mineral Summary Score
6
Watermelon
7
Orange juice

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
4%
Watermelon
4%
Orange juice
Carbohydrates
8%
Watermelon
10%
Orange juice
Fats
1%
Watermelon
1%
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 is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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

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. 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.