Watermelon vs. Brown Sugar
Nutrition comparison of Watermelon and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and brown sugar:
- Brown sugar is an excellent source of calcium.
- Watermelon has more thiamin, riboflavin and folate.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown sugar is high in calories and watermelon has 92% less calories than brown sugar - watermelon has 30 calories per 100 grams and brown sugar has 380 calories.
For macronutrient ratios, watermelon is heavier in protein, lighter in carbs and heavier in fat compared to brown sugar per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Brown Sugar | |
|---|---|---|
| Protein | 7% | ~ |
| Carbohydrates | 90% | 100% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and watermelon has 92% less carbohydrates than brown sugar - watermelon has 7.6g of total carbs per 100 grams and brown sugar has 98.1g of carbohydrates.
dietary fiber
Watermelon has more dietary fiber than brown sugar - watermelon has 0.4g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and watermelon has 94% less sugar than brown sugar - watermelon has 6.2g of sugar per 100 grams and brown sugar has 97g of sugar.
Protein
protein
Watermelon and brown sugar contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and brown sugar has 0.12g of protein.
Fat
saturated fat
Both watermelon and brown sugar are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than brown sugar - watermelon has 8.1mg of Vitamin C per 100 grams and brown sugar does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than brown sugar - watermelon has 28ug of Vitamin A per 100 grams and brown sugar does not contain significant amounts.
Vitamin E
Watermelon and brown sugar contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Watermelon and brown sugar contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Watermelon has more thiamin, riboflavin and folate. Both watermelon and brown sugar contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Watermelon | Brown Sugar | |
|---|---|---|
| Thiamin | 0.033 MG | ~ |
| Riboflavin | 0.021 MG | ~ |
| Niacin | 0.178 MG | 0.11 MG |
| Pantothenic acid | 0.221 MG | 0.132 MG |
| Vitamin B6 | 0.045 MG | 0.041 MG |
| Folate | 3 UG | 1 UG |
Minerals
calcium
Brown sugar is an excellent source of calcium and it has 10 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and brown sugar has 83mg of calcium.
iron
Brown sugar has 196% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and brown sugar has 0.71mg of iron.
potassium
Watermelon and brown sugar contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and brown sugar has 133mg of potassium.
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: Watermelon (Watermelon, raw) and Brown Sugar (Sugar, brown) .
Watermelon g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar contain more calories in 100 grams?Brown sugar is high in calories and watermelon has 90% less calories than brown sugar - watermelon has 30 calories in 100g and brown sugar has 380 calories.
Does watermelon or brown sugar have more carbohydrates?
By weight, brown sugar is high in carbohydrates and watermelon has 90% fewer carbohydrates than brown sugar - watermelon has 7.6g of carbs for 100g and brown sugar has 98.1g of carbohydrates.
Does watermelon or brown sugar contain more calcium?
Brown sugar is a rich source of calcium and it has 10 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and brown sugar has 83mg of calcium.