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Watermelon vs. Pumpkin — In-Depth Nutrition Comparison

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How are Watermelon and Pumpkin different?

  • Pumpkin has more Vitamin A, and Copper than Watermelon.
  • Daily need coverage for Vitamin A from Pumpkin is 29% higher.
  • Watermelon contains 3 times more Sugar than Pumpkin. While Watermelon contains 6.2g of Sugar, Pumpkin contains only 2.08g.

Watermelon, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Watermelon vs Pumpkin 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +105.4%
Contains more IronIron +137.5%
Contains more CopperCopper +116.7%
Contains more ZincZinc +130%
Contains more PhosphorusPhosphorus +172.7%
Contains more ManganeseManganese +134.2%
~equal in Magnesium ~9mg
~equal in Sodium ~1mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 34% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 345% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +72.3%
Contains more Vitamin AVitamin A +911.4%
Contains more Vitamin EVitamin E +1500%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +132%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +200%
Contains more CholineCholine +51.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin B5 ~0.201mg
~equal in Vitamin B6 ~0.044mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more FatsFats +114.3%
Contains more CarbsCarbs +54.1%
Contains more ProteinProtein +18%
Contains more OtherOther +158.3%
~equal in Water ~93.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
74% 18% 8%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated Fat -56.8%
Contains more Mono. FatMonounsaturated Fat +311.1%
Contains more Poly. FatPolyunsaturated fat +1150%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon Pumpkin
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index 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 Pumpkin Opinion
Calories 30kcal 20kcal Watermelon
Protein 0.61g 0.72g Pumpkin
Fats 0.15g 0.07g Watermelon
Vitamin C 8.1mg 4.7mg Watermelon
Net carbs 7.15g 3.8g Watermelon
Carbs 7.55g 4.9g Watermelon
Magnesium 10mg 9mg Watermelon
Calcium 7mg 15mg Pumpkin
Potassium 112mg 230mg Pumpkin
Iron 0.24mg 0.57mg Pumpkin
Sugar 6.2g 2.08g Pumpkin
Fiber 0.4g 1.1g Pumpkin
Copper 0.042mg 0.091mg Pumpkin
Zinc 0.1mg 0.23mg Pumpkin
Phosphorus 11mg 30mg Pumpkin
Sodium 1mg 1mg
Vitamin A 569IU 5755IU Pumpkin
Vitamin A 28µg 288µg Pumpkin
Vitamin E 0.05mg 0.8mg Pumpkin
Manganese 0.038mg 0.089mg Pumpkin
Selenium 0.4µg 0.2µg Watermelon
Vitamin B1 0.033mg 0.031mg Watermelon
Vitamin B2 0.021mg 0.078mg Pumpkin
Vitamin B3 0.178mg 0.413mg Pumpkin
Vitamin B5 0.221mg 0.201mg Watermelon
Vitamin B6 0.045mg 0.044mg Watermelon
Vitamin K 0.1µg 0.8µg Pumpkin
Folate 3µg 9µg Pumpkin
Choline 4.1mg 6.2mg Pumpkin
Saturated Fat 0.016g 0.037g Watermelon
Monounsaturated Fat 0.037g 0.009g Watermelon
Polyunsaturated fat 0.05g 0.004g Watermelon
Tryptophan 0.007mg 0.009mg Pumpkin
Threonine 0.027mg 0.021mg Watermelon
Isoleucine 0.019mg 0.023mg Pumpkin
Leucine 0.018mg 0.034mg Pumpkin
Lysine 0.062mg 0.039mg Watermelon
Methionine 0.006mg 0.008mg Pumpkin
Phenylalanine 0.015mg 0.023mg Pumpkin
Valine 0.016mg 0.025mg Pumpkin
Histidine 0.006mg 0.011mg Pumpkin
Fructose 3.36g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Watermelon
34%
Pumpkin
Minerals Daily Need Coverage Score
6%
Watermelon
11%
Pumpkin

Comparison summary

Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.1)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 4.12g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Pumpkin
Pumpkin 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

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.