Watermelon vs. Carrots
Nutrition comparison of Watermelon and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and carrots:
- Carrot has more beta-carotene, lutein + zeaxanthin and alpha-carotene than watermelon, however, watermelon contains more lycopene than carrot.
- Carrot has more riboflavin, niacin, Vitamin B6 and folate.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and carrots contain similar amounts of calories - watermelon has 30 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, watermelon is similar to carrots for protein, carbs and fat. Watermelon has a macronutrient ratio of 7:90:4 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Carrots | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 90% | 87% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and carrots contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 600% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Watermelon and carrots contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Watermelon and carrots contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both watermelon and carrots are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Watermelon and carrots contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 28 times more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Watermelon and carrots contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Watermelon and carrots contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more riboflavin, niacin, Vitamin B6 and folate. Both watermelon and carrots contain significant amounts of thiamin and pantothenic acid.
| Watermelon | Carrots | |
|---|---|---|
| Thiamin | 0.033 MG | 0.066 MG |
| Riboflavin | 0.021 MG | 0.058 MG |
| Niacin | 0.178 MG | 0.983 MG |
| Pantothenic acid | 0.221 MG | 0.273 MG |
| Vitamin B6 | 0.045 MG | 0.138 MG |
| Folate | 3 UG | 19 UG |
Minerals
calcium
Carrot has 371% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Watermelon and carrots contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 186% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and carrot has 320mg 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, watermelon has more luteolin than carrot per 100 grams, however, carrot contains more quercetin than watermelon per 100 grams. Both watermelon and carrots contain significant amounts of kaempferol.
| Watermelon | Carrots | |
|---|---|---|
| luteolin | 0.46 mg | 0.11 mg |
| kaempferol | 0.45 mg | 0.24 mg |
| myricetin | ~ | 0.04 mg |
| Quercetin | ~ | 0.21 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, carrot has more beta-carotene, lutein + zeaxanthin and alpha-carotene than watermelon per 100 grams, however, watermelon contains more lycopene than carrot per 100 grams.
| Watermelon | Carrots | |
|---|---|---|
| beta-carotene | 303 UG | 8285 UG |
| lycopene | 4532 UG | 1 UG |
| lutein + zeaxanthin | 8 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and carrots contain significant amounts of linoleic acid.
| Watermelon | Carrots | |
|---|---|---|
| linoleic acid | 0.05 G | 0.1 G |
| Total | 0.05 G | 0.1 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 Carrots (Carrots, raw) .
Watermelon g
()
|
Daily Values (%) |
Carrots 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 carrots contain more calories in 100 grams?Watermelon and carrots contain similar amounts of calories - watermelon has 30 calories in 100g and carrot has 41 calories.
Does watermelon or carrots have more carbohydrates?
By weight, watermelon and carrots contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does watermelon or carrots contain more potassium?
Carrot is a rich source of potassium and it has 190% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and carrot has 320mg of potassium.