Watermelon vs. Chicken Breast

Nutrition comparison of Watermelon and Cooked Chicken Breast


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of watermelon versus cooked chicken breast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in watermelon and chicken breast:

  • Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Chicken breast is a great source of potassium.
  • Chicken breast is an excellent source of protein.
Detailed nutritional comparison of watermelon and chicken breast is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Watermelon (Watermelon, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Chicken Breast src

Calories and Carbs

calories

Chicken breast is high in calories and watermelon has 82% less calories than chicken breast - watermelon has 30 calories per 100 grams and chicken breast has 165 calories.

For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Watermelon has a macronutrient ratio of 7:88:5 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Chicken Breast
Protein 7% 79%
Carbohydrates 88% ~
Fat 5% 21%
Alcohol ~ ~

carbohydrates

Chicken breast has less carbohydrates than watermelon - watermelon has 7.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Watermelon has more dietary fiber than chicken breast - watermelon has 0.4g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Chicken breast has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and chicken breast does not contain significant amounts.

Protein

protein

Chicken breast is an excellent source of protein and it has 49 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Watermelon and chicken breast contain similar amounts of saturated fat - watermelon has 0.02g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

cholesterol

Watermelon has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and watermelon does not contain significant amounts.

Vitamins

Vitamin C

Watermelon has more Vitamin C than chicken breast - watermelon has 8.1mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.

Vitamin A

Watermelon has 367% more Vitamin A than chicken breast - watermelon has 28ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.

Vitamin D

Chicken breast has more Vitamin D than watermelon - chicken breast has 5iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.

Vitamin E

Watermelon and chicken breast contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

Vitamin K

Watermelon and chicken breast contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.

The B Vitamins

Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both watermelon and chicken breast contain significant amounts of thiamin and folate.

Watermelon Chicken Breast
Thiamin 0.033 MG 0.07 MG
Riboflavin 0.021 MG 0.114 MG
Niacin 0.178 MG 13.712 MG
Pantothenic acid 0.221 MG 0.965 MG
Vitamin B6 0.045 MG 0.6 MG
Folate 3 UG 4 UG
Vitamin B12 ~ 0.34 UG

Minerals

calcium

Chicken breast has 114% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Chicken breast has 333% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Chicken breast is a great source of potassium and it has 129% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, chicken breast has more linoleic acid than watermelon per 100 grams.

Watermelon Chicken Breast
linoleic acid 0.05 G 0.59 G
other omega 6 ~ 0.06 G
Total 0.05 G 0.65 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Watermelon or Chicken Breast .

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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FAQ

Does watermelon or chicken breast contain more calories in 100 grams?
Chicken breast is high in calories and watermelon has 80% less calories than chicken breast - watermelon has 30 calories in 100g and chicken breast has 165 calories.

Is watermelon or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 49 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and chicken breast has 31g of protein.

Does watermelon or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than watermelon - watermelon has 7.6g of carbs for 100g and chicken breast has no carbs..