Watermelon vs. Carrot Juice
Nutrition comparison of Watermelon and Carrot Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
carrot juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and carrot juice:
- Carrot juice has more beta-carotene, lutein + zeaxanthin and alpha-carotene than watermelon, however, watermelon contains more lycopene than carrot juice.
- Carrot juice has more thiamin, riboflavin, niacin and Vitamin B6.
- Carrot juice is a great source of potassium.
- Carrot juice is an excellent source of Vitamin A.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and carrot juice contain similar amounts of calories - watermelon has 30 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, watermelon is similar to carrot juice for protein, carbs and fat. Watermelon has a macronutrient ratio of 7:90:4 and for carrot juice, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Carrot Juice | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 90% | 88% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and carrot juice contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Carrot juice has 100% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Watermelon and carrot juice contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Watermelon and carrot juice contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both watermelon and carrot juice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Watermelon and carrot juice contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has 33 times more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Watermelon and carrot juice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Watermelon and carrot juice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Carrot juice has more thiamin, riboflavin, niacin and Vitamin B6. Both watermelon and carrot juice contain significant amounts of pantothenic acid and folate.
| Watermelon | Carrot Juice | |
|---|---|---|
| Thiamin | 0.033 MG | 0.092 MG |
| Riboflavin | 0.021 MG | 0.055 MG |
| Niacin | 0.178 MG | 0.386 MG |
| Pantothenic acid | 0.221 MG | 0.228 MG |
| Vitamin B6 | 0.045 MG | 0.217 MG |
| Folate | 3 UG | 4 UG |
Minerals
calcium
Carrot juice has 243% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Watermelon and carrot juice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Carrot juice is a great source of potassium and it has 161% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and carrot juice has 292mg of potassium.
Antioxidants and Phytonutrients
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, carrot juice has more beta-carotene, lutein + zeaxanthin and alpha-carotene than watermelon per 100 grams, however, watermelon contains more lycopene than carrot juice per 100 grams.
| Watermelon | Carrot Juice | |
|---|---|---|
| beta-carotene | 303 UG | 9303 UG |
| lycopene | 4532 UG | 2 UG |
| lutein + zeaxanthin | 8 UG | 333 UG |
| alpha-carotene | ~ | 4342 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and carrot juice contain significant amounts of linoleic acid.
| Watermelon | Carrot Juice | |
|---|---|---|
| linoleic acid | 0.05 G | 0.061 G |
| Total | 0.05 G | 0.061 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Carrot Juice (Carrot juice, canned) .
Watermelon g
()
|
Daily Values (%) |
Carrot Juice 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 carrot juice contain more calories in 100 grams?Watermelon and carrot juice contain similar amounts of calories - watermelon has 30 calories in 100g and carrot juice has 40 calories.
Does watermelon or carrot juice have more carbohydrates?
By weight, watermelon and carrot juice contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and carrot juice has 9.3g of carbohydrates.