Grape Juice vs. Watermelon
Nutrition comparison of Grape Juice and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and watermelon:
- Watermelon has 56% less sugar than grape juice.
- Watermelon has more beta-carotene and lycopene than grape juice, however, grape juice contains more lutein + zeaxanthin than watermelon.
- Watermelon has more pantothenic acid and folate.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 50% less calories than grape juice - watermelon has 30 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is lighter in protein, heavier in carbs and similar to watermelon for fat. Grape juice has a macronutrient ratio of 2:96:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Watermelon | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 96% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 49% less carbohydrates than grape juice - watermelon has 7.6g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Watermelon and grape juice contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Watermelon has 56% less sugar than grape juice - watermelon has 6.2g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Watermelon and grape juice contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both watermelon and grape juice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Watermelon has 80 times more Vitamin C than grape juice - watermelon has 8.1mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than grape juice - watermelon has 28ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Watermelon and grape juice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Watermelon and grape juice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Watermelon has more pantothenic acid and folate. Both grape juice and watermelon contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Grape Juice | Watermelon | |
|---|---|---|
| Thiamin | 0.017 MG | 0.033 MG |
| Riboflavin | 0.015 MG | 0.021 MG |
| Niacin | 0.133 MG | 0.178 MG |
| Pantothenic acid | 0.048 MG | 0.221 MG |
| Vitamin B6 | 0.032 MG | 0.045 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Watermelon and grape juice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Watermelon and grape juice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Watermelon and grape juice contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and grape juice has 104mg 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 and kaempferol than grape juice per 100 grams, however, grape juice contains more myricetin and quercetin than watermelon per 100 grams.
| Grape Juice | Watermelon | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.01 mg | 0.46 mg |
| kaempferol | 0.01 mg | 0.45 mg |
| myricetin | 0.7 mg | ~ |
| Quercetin | 0.72 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 grape juice per 100 grams, however, grape juice contains more lutein + zeaxanthin than watermelon per 100 grams.
| Grape Juice | Watermelon | |
|---|---|---|
| beta-carotene | 5 UG | 303 UG |
| lutein + zeaxanthin | 57 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grape juice and watermelon contain small amounts of linoleic acid.
| Grape Juice | Watermelon | |
|---|---|---|
| linoleic acid | 0.017 G | 0.05 G |
| Total | 0.017 G | 0.05 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Watermelon (Watermelon, raw) .
Grape Juice 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 % |
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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 % |
|
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 grape juice contain more calories in 100 grams?Watermelon has 50% less calories than grape juice - watermelon has 30 calories in 100g and grape juice has 60 calories.
Does watermelon or grape juice have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than grape juice - watermelon has 7.6g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.