Watermelon vs. Tomato
Nutrition comparison of Watermelon and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and tomato:
- Tomato has more niacin and folate.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and tomato contain similar amounts of calories - watermelon has 30 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Watermelon has a macronutrient ratio of 7:89:4 and for tomato, 17:70:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Tomato | |
|---|---|---|
| Protein | 7% | 17% |
| Carbohydrates | 89% | 70% |
| Fat | 4% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and tomato contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Tomato has 200% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Watermelon and tomato contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Watermelon and tomato contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both watermelon and tomato are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 69% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Watermelon and tomato contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Watermelon and tomato contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Watermelon and tomato contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Tomato has more niacin and folate. Both watermelon and tomato contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Watermelon | Tomato | |
|---|---|---|
| Thiamin | 0.033 MG | 0.037 MG |
| Riboflavin | 0.021 MG | 0.019 MG |
| Niacin | 0.178 MG | 0.594 MG |
| Pantothenic acid | 0.221 MG | 0.089 MG |
| Vitamin B6 | 0.045 MG | 0.08 MG |
| Folate | 3 UG | 15 UG |
Minerals
calcium
Watermelon and tomato contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Watermelon and tomato contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 112% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and tomato has 237mg 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 luteolin and kaempferol than tomato per 100 grams, however, tomato contains more quercetin than watermelon per 100 grams.
| Watermelon | Tomato | |
|---|---|---|
| luteolin | 0.46 mg | ~ |
| kaempferol | 0.45 mg | 0.09 mg |
| myricetin | ~ | 0.13 mg |
| Quercetin | ~ | 0.58 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, both watermelon and tomato contain significant amounts of beta-carotene and lycopene.
| Watermelon | Tomato | |
|---|---|---|
| beta-carotene | 303 UG | 449 UG |
| lycopene | 4532 UG | 2573 UG |
| lutein + zeaxanthin | 8 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and tomato contain significant amounts of linoleic acid.
| Watermelon | Tomato | |
|---|---|---|
| linoleic acid | 0.05 G | 0.08 G |
| Total | 0.05 G | 0.08 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: Watermelon (Watermelon, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Watermelon g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Watermelon and tomato contain similar amounts of calories - watermelon has 30 calories in 100g and tomato has 18 calories.
Does watermelon or tomato have more carbohydrates?
By weight, watermelon and tomato contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.