Plums vs. Watermelon
Nutrition comparison of Plums and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and watermelon:
- Plum has more lutein + zeaxanthin than watermelon, however, watermelon contains more lycopene than plum.
- Plum has more niacin.
USDA sources for nutritional information: Plums (Plums, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and plums contain similar amounts of calories - watermelon has 30 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, plums is similar to watermelon for protein, carbs and fat. Plums has a macronutrient ratio of 6:90:5 and for watermelon, 7:89:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Watermelon | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 90% | 89% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and plums contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Plum has 250% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Watermelon and plums contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Watermelon and plums contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both watermelon and plums are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Watermelon and plums contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Watermelon and plums contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Watermelon and plums contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Watermelon and plums contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Plum has more niacin. Both plums and watermelon contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Plums | Watermelon | |
|---|---|---|
| Thiamin | 0.028 MG | 0.033 MG |
| Riboflavin | 0.026 MG | 0.021 MG |
| Niacin | 0.417 MG | 0.178 MG |
| Pantothenic acid | 0.135 MG | 0.221 MG |
| Vitamin B6 | 0.029 MG | 0.045 MG |
| Folate | 5 UG | 3 UG |
Minerals
calcium
Watermelon and plums contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Watermelon and plums contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Plum has 40% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and plum has 157mg 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, plum has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin and kaempferol than plum per 100 grams.
| Plums | Watermelon | |
|---|---|---|
| Quercetin | 0.9 mg | ~ |
| luteolin | ~ | 0.46 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, plum has more lutein + zeaxanthin than watermelon per 100 grams, however, watermelon contains more lycopene than plum per 100 grams. Both plums and watermelon contain significant amounts of beta-carotene.
| Plums | Watermelon | |
|---|---|---|
| beta-carotene | 190 UG | 303 UG |
| lutein + zeaxanthin | 73 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and watermelon contain small amounts of linoleic acid.
| Plums | Watermelon | |
|---|---|---|
| linoleic acid | 0.044 G | 0.05 G |
| Total | 0.044 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: Plums (Plums, raw) and Watermelon (Watermelon, raw) .
Plums 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 plums contain more calories in 100 grams?Watermelon and plums contain similar amounts of calories - watermelon has 30 calories in 100g and plum has 46 calories.
Does watermelon or plums have more carbohydrates?
By weight, watermelon and plums contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.