Milk vs. Watermelon
Nutrition comparison of Milk and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and watermelon:
- Milk has more riboflavin and Vitamin B12.
- Milk is an excellent source of calcium.
- Watermelon has 77.5 times less saturated fat than milk.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 40% less calories than milk - watermelon has 30 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to watermelon per calorie. Milk has a macronutrient ratio of 27:38:35 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Watermelon | |
|---|---|---|
| Protein | 27% | 7% |
| Carbohydrates | 38% | 90% |
| Fat | 35% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and milk contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Watermelon has more dietary fiber than milk - watermelon has 0.4g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Watermelon and milk contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 441% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Watermelon has 77.5 times less saturated fat than milk - watermelon has 0.02g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and watermelon are low in trans fat - milk has 0.09g of trans fat per 100 grams and watermelon does not contain significant amounts.
cholesterol
Both milk and watermelon are low in cholesterol - milk has 8mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has 39 times more Vitamin C than milk - watermelon has 8.1mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 96% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than watermelon - milk has 49iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.
Vitamin E
Watermelon and milk contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Watermelon and milk contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12. Both milk and watermelon contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Milk | Watermelon | |
|---|---|---|
| Thiamin | 0.039 MG | 0.033 MG |
| Riboflavin | 0.185 MG | 0.021 MG |
| Niacin | 0.092 MG | 0.178 MG |
| Pantothenic acid | 0.356 MG | 0.221 MG |
| Vitamin B6 | 0.038 MG | 0.045 MG |
| Folate | 5 UG | 3 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 16 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Watermelon and milk contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Watermelon and milk contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Watermelon | |
|---|---|---|
| beta-carotene | 4 UG | 303 UG |
| lycopene | ~ | 4532 UG |
| lutein + zeaxanthin | ~ | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both milk and watermelon contain significant amounts of linoleic acid.
| Milk | Watermelon | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.05 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Watermelon (Watermelon, raw) .
Milk 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 milk contain more calories in 100 grams?Watermelon has 40% less calories than milk - watermelon has 30 calories in 100g and milk has 50 calories.
Does watermelon or milk have more carbohydrates?
By weight, watermelon and milk contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does watermelon or milk contain more calcium?
Milk is a rich source of calcium and it has 16 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and milk has 120mg of calcium.