Pineapple vs. Watermelon
Nutrition comparison of Pineapple and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and watermelon:
- Pineapple has more thiamin, niacin, Vitamin B6 and folate.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 40% less calories than pineapple - watermelon has 30 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, pineapple is heavier in carbs and similar to watermelon for protein and fat. Pineapple has a macronutrient ratio of 4:94:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Watermelon | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 94% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and pineapple contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Pineapple has 250% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Watermelon and pineapple contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Watermelon and pineapple contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both watermelon and pineapple are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 490% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Watermelon has 833% more Vitamin A than pineapple - watermelon has 28ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Watermelon and pineapple contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Watermelon and pineapple contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Pineapple has more thiamin, niacin, Vitamin B6 and folate. Both pineapple and watermelon contain significant amounts of riboflavin and pantothenic acid.
| Pineapple | Watermelon | |
|---|---|---|
| Thiamin | 0.079 MG | 0.033 MG |
| Riboflavin | 0.032 MG | 0.021 MG |
| Niacin | 0.5 MG | 0.178 MG |
| Pantothenic acid | 0.213 MG | 0.221 MG |
| Vitamin B6 | 0.112 MG | 0.045 MG |
| Folate | 18 UG | 3 UG |
Minerals
calcium
Watermelon and pineapple contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Watermelon and pineapple contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Watermelon and pineapple contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and pineapple has 109mg 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,
| Pineapple | Watermelon | |
|---|---|---|
| luteolin | 0.01 mg | 0.46 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.14 mg | ~ |
| kaempferol | ~ | 0.45 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,
| Pineapple | Watermelon | |
|---|---|---|
| beta-carotene | 35 UG | 303 UG |
| lycopene | ~ | 4532 UG |
| lutein + zeaxanthin | ~ | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pineapple and watermelon contain small amounts of linoleic acid.
| Pineapple | Watermelon | |
|---|---|---|
| linoleic acid | 0.023 G | 0.05 G |
| Total | 0.023 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: Pineapple (Pineapple, raw, all varieties) and Watermelon (Watermelon, raw) .
Pineapple 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 pineapple contain more calories in 100 grams?Watermelon has 40% less calories than pineapple - watermelon has 30 calories in 100g and pineapple has 50 calories.
Does watermelon or pineapple have more carbohydrates?
By weight, watermelon and pineapple contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and pineapple has 13.1g of carbohydrates.