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.
Detailed nutritional comparison of greek yogurt and watermelon is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Watermelon src

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, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Watermelon
Protein 55% 7%
Carbohydrates 22% 88%
Fat 24% 5%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Greek Yogurt or Watermelon .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Watermelon (Watermelon, raw) .

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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.