Strawberries vs. Watermelon

Nutrition comparison of Strawberries and Watermelon


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

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

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

  • Strawberry has more niacin and folate.
  • Strawberry has signficantly more dietary fiber than watermelon.
  • Strawberry is an excellent source of Vitamin C.
  • Watermelon has more beta-carotene and lycopene than strawberry, however, strawberry contains more lutein + zeaxanthin than watermelon.
Detailed nutritional comparison of strawberries and watermelon 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: Strawberries (Strawberries, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Strawberries src
Image of Watermelon src

Calories and Carbs

calories

Strawberries and watermelon contain similar amounts of calories - strawberry has 32 calories per 100 grams and watermelon has 30 calories.

For macronutrient ratios, strawberries is similar to watermelon for protein, carbs and fat. Strawberries has a macronutrient ratio of 8:85:7 and for watermelon, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Strawberries Watermelon
Protein 8% 7%
Carbohydrates 85% 88%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Strawberries and watermelon contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and watermelon has 7.6g of carbohydrates.

The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in watermelon comprise of 94% sugar and 6% dietary fiber.

dietary fiber

Strawberry has signficantly more dietary fiber than watermelon - strawberry has 2g of dietary fiber per 100 grams and watermelon has 0.4g of dietary fiber.

sugar

Strawberries and watermelon contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and watermelon has 6.2g of sugar.

Protein

protein

Strawberries and watermelon contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and watermelon has 0.61g of protein.

Fat

saturated fat

Both strawberries and watermelon are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and watermelon has 0.02g of saturated fat.

Vitamins

Vitamin C

Strawberry is an excellent source of Vitamin C and it has 626% more Vitamin C than watermelon - strawberry has 58.8mg of Vitamin C per 100 grams and watermelon has 8.1mg of Vitamin C.

Vitamin A

Watermelon has 27 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and watermelon has 28ug of Vitamin A.

Vitamin E

Strawberries and watermelon contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and watermelon has 0.05mg of Vitamin E.

Vitamin K

Strawberries and watermelon contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and watermelon has 0.1ug of Vitamin K.

The B Vitamins

Strawberry has more niacin and folate. Both strawberries and watermelon contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Strawberries Watermelon
Thiamin 0.024 MG 0.033 MG
Riboflavin 0.022 MG 0.021 MG
Niacin 0.386 MG 0.178 MG
Pantothenic acid 0.125 MG 0.221 MG
Vitamin B6 0.047 MG 0.045 MG
Folate 24 UG 3 UG

Minerals

calcium

Strawberry has 129% more calcium than watermelon - strawberry has 16mg of calcium per 100 grams and watermelon has 7mg of calcium.

iron

Strawberries and watermelon contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and watermelon has 0.24mg of iron.

potassium

Strawberry has 37% more potassium than watermelon - strawberry has 153mg 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, strawberry has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin than strawberry per 100 grams. Both strawberries and watermelon contain significant amounts of kaempferol.

Strawberries Watermelon
kaempferol 0.5 mg 0.45 mg
myricetin 0.04 mg ~
Quercetin 1.11 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 strawberry per 100 grams, however, strawberry contains more lutein + zeaxanthin than watermelon per 100 grams.

Strawberries Watermelon
beta-carotene 7 UG 303 UG
lutein + zeaxanthin 26 UG 8 UG
lycopene ~ 4532 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both strawberries and watermelon contain significant amounts of linoleic acid.

Strawberries Watermelon
linoleic acid 0.09 G 0.05 G
Total 0.09 G 0.05 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 Strawberries or Watermelon .

Note: The specific food items compared are: Strawberries (Strawberries, raw) and Watermelon (Watermelon, raw) .

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FAQ

Does strawberries or watermelon contain more calories in 100 grams?
Strawberries and watermelon contain similar amounts of calories - strawberry has 32 calories in 100g and watermelon has 30 calories.

Does strawberries or watermelon have more carbohydrates?
By weight, strawberries and watermelon contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and watermelon has 7.6g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in watermelon comprise of 90% sugar and 10% dietary fiber.