Nectarine vs. Watermelon
Nutrition comparison of Nectarine and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and watermelon:
- Nectarine has more niacin.
- Nectarine is a great source of potassium.
- Watermelon has more beta-carotene and lycopene than nectarine, however, nectarine contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and nectarine contain similar amounts of calories - watermelon has 30 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, nectarine is similar to watermelon for protein, carbs and fat. Nectarine has a macronutrient ratio of 9:86:5 and for watermelon, 7:89:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Watermelon | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 86% | 89% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and nectarine contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.
dietary fiber
Nectarine has 325% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Watermelon and nectarine contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Watermelon and nectarine contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both watermelon and nectarine are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Watermelon has 50% more Vitamin C than nectarine - watermelon has 8.1mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Watermelon and nectarine contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Watermelon and nectarine contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Watermelon and nectarine contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Nectarine has more niacin. Both nectarine and watermelon contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Nectarine | Watermelon | |
|---|---|---|
| Thiamin | 0.034 MG | 0.033 MG |
| Riboflavin | 0.027 MG | 0.021 MG |
| Niacin | 1.125 MG | 0.178 MG |
| Pantothenic acid | 0.185 MG | 0.221 MG |
| Vitamin B6 | 0.025 MG | 0.045 MG |
| Folate | 5 UG | 3 UG |
Minerals
calcium
Watermelon and nectarine contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Watermelon and nectarine contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Nectarine is a great source of potassium and it has 79% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and nectarine has 201mg 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, nectarine has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin and kaempferol than nectarine per 100 grams.
| Nectarine | Watermelon | |
|---|---|---|
| Quercetin | 0.69 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, watermelon has more beta-carotene and lycopene than nectarine per 100 grams, however, nectarine contains more lutein + zeaxanthin than watermelon per 100 grams.
| Nectarine | Watermelon | |
|---|---|---|
| beta-carotene | 150 UG | 303 UG |
| lutein + zeaxanthin | 130 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than watermelon per 100 grams.
| Nectarine | Watermelon | |
|---|---|---|
| linoleic acid | 0.111 G | 0.05 G |
| Total | 0.111 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: Nectarine (Nectarines, raw) and Watermelon (Watermelon, raw) .
Nectarine 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 nectarine contain more calories in 100 grams?Watermelon and nectarine contain similar amounts of calories - watermelon has 30 calories in 100g and nectarine has 44 calories.
Does watermelon or nectarine have more carbohydrates?
By weight, watermelon and nectarine contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.