Blueberry vs. Watermelon
Nutrition comparison of Blueberry and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and watermelon:
- Blueberry has more niacin.
- Blueberry is a great source of dietary fiber.
- Watermelon has more beta-carotene and lycopene than blueberry, however, blueberry contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 47% less calories than blueberry - watermelon has 30 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is similar to watermelon for protein, carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Watermelon | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 91% | 90% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 48% less carbohydrates than blueberry - watermelon has 7.6g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 500% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Watermelon and blueberry contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Watermelon and blueberry contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both watermelon and blueberry are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Watermelon and blueberry contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Watermelon has 833% more Vitamin A than blueberry - watermelon has 28ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Watermelon and blueberry contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Watermelon and blueberry contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Blueberry has more niacin. Both blueberry and watermelon contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Watermelon | |
|---|---|---|
| Thiamin | 0.037 MG | 0.033 MG |
| Riboflavin | 0.041 MG | 0.021 MG |
| Niacin | 0.418 MG | 0.178 MG |
| Pantothenic acid | 0.124 MG | 0.221 MG |
| Vitamin B6 | 0.052 MG | 0.045 MG |
| Folate | 6 UG | 3 UG |
Minerals
calcium
Watermelon and blueberry contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Watermelon and blueberry contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Watermelon and blueberry contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and blueberry has 77mg 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, watermelon has more luteolin than blueberry per 100 grams, however, blueberry contains more kaempferol, myricetin and quercetin than watermelon per 100 grams.
| Blueberry | Watermelon | |
|---|---|---|
| luteolin | 0.2 mg | 0.46 mg |
| kaempferol | 1.66 mg | 0.45 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 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, watermelon has more beta-carotene and lycopene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than watermelon per 100 grams.
| Blueberry | Watermelon | |
|---|---|---|
| beta-carotene | 32 UG | 303 UG |
| lutein + zeaxanthin | 80 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both blueberry and watermelon contain significant amounts of linoleic acid.
| Blueberry | Watermelon | |
|---|---|---|
| linoleic acid | 0.088 G | 0.05 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Watermelon (Watermelon, raw) .
Blueberry 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 blueberry contain more calories in 100 grams?Watermelon has 50% less calories than blueberry - watermelon has 30 calories in 100g and blueberry has 57 calories.
Does watermelon or blueberry have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than blueberry - watermelon has 7.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.