Greek Yogurt vs. Watermelon
Nutrition comparison of Greek Yogurt and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and watermelon:
- Greek yogurt has more riboflavin, pantothenic acid, folate and Vitamin B12.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Watermelon has 59% less calories than greek yogurt.
- Watermelon has 75.8 times less saturated fat than greek yogurt.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 59% less calories than greek yogurt - watermelon has 30 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to watermelon per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Watermelon | |
|---|---|---|
| Protein | 55% | 7% |
| Carbohydrates | 22% | 90% |
| Fat | 24% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and greek yogurt contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Watermelon has more dietary fiber than greek yogurt - watermelon has 0.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Watermelon and greek yogurt contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 15 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Watermelon has 75.8 times less saturated fat than greek yogurt - watermelon has 0.02g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and watermelon are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and watermelon does not contain significant amounts.
cholesterol
Watermelon has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has 913% more Vitamin C than greek yogurt - watermelon has 8.1mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Greek yogurt has 221% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Watermelon and greek yogurt contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Watermelon and greek yogurt contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin, pantothenic acid, folate and Vitamin B12. Both greek yogurt and watermelon contain significant amounts of thiamin, niacin and Vitamin B6.
| Greek Yogurt | Watermelon | |
|---|---|---|
| Thiamin | 0.044 MG | 0.033 MG |
| Riboflavin | 0.233 MG | 0.021 MG |
| Niacin | 0.197 MG | 0.178 MG |
| Pantothenic acid | 0.47 MG | 0.221 MG |
| Vitamin B6 | 0.055 MG | 0.045 MG |
| Folate | 12 UG | 3 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 15 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Watermelon and greek yogurt contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Watermelon and greek yogurt contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and greek yogurt has 141mg 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, both greek yogurt and watermelon contain small amounts of lutein + zeaxanthin.
| Greek Yogurt | Watermelon | |
|---|---|---|
| beta-carotene | 6 UG | 303 UG |
| lutein + zeaxanthin | 1 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and watermelon contain significant amounts of linoleic acid.
| Greek Yogurt | Watermelon | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.05 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Watermelon (Watermelon, raw) .
Greek Yogurt 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 greek yogurt contain more calories in 100 grams?Watermelon has 60% less calories than greek yogurt - watermelon has 30 calories in 100g and greek yogurt has 73 calories.
Is watermelon or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 15 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and greek yogurt has 10g of protein.
Does watermelon or greek yogurt have more carbohydrates?
By weight, watermelon and greek yogurt contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.
Does watermelon or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 15 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and greek yogurt has 115mg of calcium.