Grapefruit vs. Watermelon
Nutrition comparison of Grapefruit and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and watermelon:
- Grapefruit has more beta-carotene than watermelon, however, watermelon contains more lycopene than grapefruit.
- Grapefruit has more folate.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and grapefruit contain similar amounts of calories - watermelon has 30 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to watermelon for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for watermelon, 7:89:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Watermelon | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | 91% | 89% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and grapefruit contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has 300% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Watermelon and grapefruit contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Watermelon and grapefruit contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both watermelon and grapefruit are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 285% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 107% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Watermelon and grapefruit contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Watermelon and grapefruit contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more folate. Both grapefruit and watermelon contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Grapefruit | Watermelon | |
|---|---|---|
| Thiamin | 0.043 MG | 0.033 MG |
| Riboflavin | 0.031 MG | 0.021 MG |
| Niacin | 0.204 MG | 0.178 MG |
| Pantothenic acid | 0.262 MG | 0.221 MG |
| Vitamin B6 | 0.053 MG | 0.045 MG |
| Folate | 13 UG | 3 UG |
Minerals
calcium
Grapefruit has 214% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Watermelon and grapefruit contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Watermelon and grapefruit contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and grapefruit has 135mg 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 kaempferol than grapefruit per 100 grams, however, grapefruit contains more quercetin than watermelon per 100 grams. Both grapefruit and watermelon contain significant amounts of luteolin.
| Grapefruit | Watermelon | |
|---|---|---|
| luteolin | 0.6 mg | 0.46 mg |
| kaempferol | 0.01 mg | 0.45 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 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, grapefruit has more beta-carotene than watermelon per 100 grams, however, watermelon contains more lycopene than grapefruit per 100 grams. Both grapefruit and watermelon contain small amounts of lutein + zeaxanthin.
| Grapefruit | Watermelon | |
|---|---|---|
| beta-carotene | 686 UG | 303 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | 4532 UG |
| lutein + zeaxanthin | 5 UG | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grapefruit and watermelon contain small amounts of linoleic acid.
| Grapefruit | Watermelon | |
|---|---|---|
| linoleic acid | 0.029 G | 0.05 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Watermelon (Watermelon, raw) .
Grapefruit g
()
|
Daily Values (%) |
Watermelon g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapefruit contain more calories in 100 grams?Watermelon and grapefruit contain similar amounts of calories - watermelon has 30 calories in 100g and grapefruit has 42 calories.
Does watermelon or grapefruit have more carbohydrates?
By weight, watermelon and grapefruit contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and grapefruit has 10.7g of carbohydrates.