Banana vs. Watermelon
Nutrition comparison of Banana and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and watermelon:
- Banana has more riboflavin, niacin, Vitamin B6 and folate.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Watermelon has 66% less calories than banana.
- Watermelon has 67% less carbohydrates than banana.
- Watermelon has more beta-carotene and lycopene than banana, however, banana contains more alpha-carotene and lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Banana (Bananas, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 66% less calories than banana - watermelon has 30 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is heavier in carbs and similar to watermelon for protein and fat. Banana has a macronutrient ratio of 5:93:3 and for watermelon, 7:88:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Watermelon | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 93% | 88% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 67% less carbohydrates than banana - watermelon has 7.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 550% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Watermelon has 49% less sugar than banana - watermelon has 6.2g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Watermelon and banana contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both watermelon and banana are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Watermelon and banana contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Watermelon has 833% more Vitamin A than banana - watermelon has 28ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Watermelon and banana contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Watermelon and banana contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, niacin, Vitamin B6 and folate. Both banana and watermelon contain significant amounts of thiamin and pantothenic acid.
| Banana | Watermelon | |
|---|---|---|
| Thiamin | 0.031 MG | 0.033 MG |
| Riboflavin | 0.073 MG | 0.021 MG |
| Niacin | 0.665 MG | 0.178 MG |
| Pantothenic acid | 0.334 MG | 0.221 MG |
| Vitamin B6 | 0.367 MG | 0.045 MG |
| Folate | 20 UG | 3 UG |
Minerals
calcium
Watermelon and banana contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Watermelon and banana contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 220% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Banana | Watermelon | |
|---|---|---|
| kaempferol | 0.11 mg | 0.45 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | ~ |
| luteolin | ~ | 0.46 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, watermelon has more beta-carotene and lycopene than banana per 100 grams, however, banana contains more alpha-carotene and lutein + zeaxanthin than watermelon per 100 grams.
| Banana | Watermelon | |
|---|---|---|
| beta-carotene | 26 UG | 303 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both banana and watermelon contain small amounts of linoleic acid.
| Banana | Watermelon | |
|---|---|---|
| linoleic acid | 0.046 G | 0.05 G |
| Total | 0.046 G | 0.05 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Banana or Watermelon .
Note: The specific food items compared are: Banana (Bananas, raw) and Watermelon (Watermelon, raw) .
Banana g
()
|
Daily Values (%) |
Watermelon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watermelon or banana contain more calories in 100 grams?Watermelon has 70% less calories than banana - watermelon has 30 calories in 100g and banana has 89 calories.
Does watermelon or banana have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than banana - watermelon has 7.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does watermelon or banana contain more potassium?
Banana is a rich source of potassium and it has 220% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and banana has 358mg of potassium.