Raspberries vs. Watermelon
Nutrition comparison of Raspberries and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and watermelon:
- Raspberry has more niacin and folate.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
- Watermelon has more beta-carotene and lycopene than raspberry, however, raspberry contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 42% less calories than raspberry - raspberry has 52 calories per 100 grams and watermelon has 30 calories.
For macronutrient ratios, raspberries is lighter in carbs, heavier in fat and similar to watermelon for protein. Raspberries has a macronutrient ratio of 8:82:10 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Watermelon | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 82% | 90% |
| Fat | 10% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and watermelon contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and watermelon has 7.6g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 15 times more dietary fiber than watermelon - raspberry has 6.5g of dietary fiber per 100 grams and watermelon has 0.4g of dietary fiber.
sugar
Raspberries and watermelon contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and watermelon has 6.2g of sugar.
Protein
protein
Raspberries and watermelon contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and watermelon has 0.61g of protein.
Fat
saturated fat
Both raspberries and watermelon are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and watermelon has 0.02g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 223% more Vitamin C than watermelon - raspberry has 26.2mg of Vitamin C per 100 grams and watermelon has 8.1mg of Vitamin C.
Vitamin A
Watermelon has 13 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and watermelon has 28ug of Vitamin A.
Vitamin E
Raspberries and watermelon contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and watermelon has 0.05mg of Vitamin E.
Vitamin K
Raspberries and watermelon contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and watermelon has 0.1ug of Vitamin K.
The B Vitamins
Raspberry has more niacin and folate. Both raspberries and watermelon contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Raspberries | Watermelon | |
|---|---|---|
| Thiamin | 0.032 MG | 0.033 MG |
| Riboflavin | 0.038 MG | 0.021 MG |
| Niacin | 0.598 MG | 0.178 MG |
| Pantothenic acid | 0.329 MG | 0.221 MG |
| Vitamin B6 | 0.055 MG | 0.045 MG |
| Folate | 21 UG | 3 UG |
Minerals
calcium
Raspberry has 257% more calcium than watermelon - raspberry has 25mg of calcium per 100 grams and watermelon has 7mg of calcium.
iron
Raspberry has 188% more iron than watermelon - raspberry has 0.69mg of iron per 100 grams and watermelon has 0.24mg of iron.
potassium
Raspberries and watermelon contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and watermelon has 112mg 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 kaempferol and luteolin than raspberry per 100 grams, however, raspberry contains more quercetin than watermelon per 100 grams.
| Raspberries | Watermelon | |
|---|---|---|
| kaempferol | 0.06 mg | 0.45 mg |
| Quercetin | 1.05 mg | ~ |
| luteolin | ~ | 0.46 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than watermelon per 100 grams.
| Raspberries | Watermelon | |
|---|---|---|
| beta-carotene | 12 UG | 303 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than watermelon per 100 grams.
| Raspberries | Watermelon | |
|---|---|---|
| linoleic acid | 0.249 G | 0.05 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Watermelon (Watermelon, raw) .
Raspberries g
()
|
Daily Values (%) |
Watermelon g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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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 raspberries or watermelon contain more calories in 100 grams?Watermelon has 40% less calories than raspberry - raspberry has 52 calories in 100g and watermelon has 30 calories.
Does raspberries or watermelon have more carbohydrates?
By weight, raspberries and watermelon contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and watermelon has 7.6g of carbohydrates.