Food with Nutrition Similar to Watermelon

image of watermelon

Similar to Watermelon

One cup of watermelon contains about 46 calories.

Many foods are similar nutritionally to watermelon, including cherry tomato, plums, tomato and green bean.

We compared the nutritional profile of watermelon to hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Cherry Tomato, Tomato, Green Bean, Bean Sprouts, Scallion, Watercress, Capers, Okra, Mint, Arugula, Nori, Zucchini, Radishes
fruits: Plums, Peach, Blueberry, Cranberry, Passion Fruit, Honeydew
seafood: Clams
The details of the top 20 foods most nutritionally similar to watermelon are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to watermelon. Cherry tomato, tomato, green bean, bean sprouts and scallion are all high in .

Cherry Tomato

image of cherry tomato

Similarity: > 95%

Cherry tomato contains nutrients similar to watermelon, but in smaller amounts overall. Moreover, cherry tomato contains more dietary fiber, Vitamin C, Vitamin A and potassium than watermelon.

For 100 grams of watermelon and cherry tomato:

Watermelon
(5/8 cup) 		Cherry Tomato
(5/8 cup)

30
calories (KCAL)
16
0.4
dietary fiber (G)
0.9
6.2
sugar (G)
0
0.61
protein (G)
1.2
0.02
saturated fat (G)
0.03
8.1
Vitamin C (MG)
16
28
Vitamin A (UG)
75
0.05
Vitamin E (MG)
0
7
calcium (MG)
5
0.24
iron (MG)
0.47
112
potassium (MG)
212
0.03
thiamin (MG)
0.05
0.02
riboflavin (MG)
0.03
0.18
niacin (MG)
0.59
0.22
pantothenic acid (MG)
0.19
0.05
Vitamin B6 (MG)
0.06
3
folate (UG)
29
0.974 | 0.974 | 0.94 Complete Comparison:
Cherry Tomato vs. Watermelon

Tomato

image of tomato

Similarity: > 95%

Tomato contains nutrients similar to watermelon, but in smaller amounts overall. Also, tomato contains more dietary fiber, Vitamin C and potassium than watermelon.

For 100 grams of watermelon and tomato:

Watermelon
(5/8 cup) 		Tomato
(5/8 cup)

30
calories (KCAL)
18
0.4
dietary fiber (G)
1.2
6.2
sugar (G)
2.6
0.61
protein (G)
0.88
0.02
saturated fat (G)
0.03
8.1
Vitamin C (MG)
14
28
Vitamin A (UG)
42
0.05
Vitamin E (MG)
0.54
7
calcium (MG)
10
0.24
iron (MG)
0.27
112
potassium (MG)
237
0.03
thiamin (MG)
0.04
0.02
riboflavin (MG)
0.02
0.18
niacin (MG)
0.59
0.22
pantothenic acid (MG)
0.09
0.05
Vitamin B6 (MG)
0.08
3
folate (UG)
15
0.965 | 0.965 | 0.95 Complete Comparison:
Tomato vs. Watermelon

Green Bean

image of green bean

Similarity: > 95%

More nutritionally dense than watermelon, green bean contains nutrients similar to watermelon, but in smaller amounts overall. Moreover, green bean contains more dietary fiber, Vitamin C, calcium, iron and potassium than watermelon.

For 100 grams of watermelon and green bean:

Watermelon
(5/8 cup) 		Green Bean
(1 cup)

30
calories (KCAL)
31
0.4
dietary fiber (G)
2.7
6.2
sugar (G)
3.3
0.61
protein (G)
1.8
0.02
saturated fat (G)
0.05
8.1
Vitamin C (MG)
12
28
Vitamin A (UG)
35
0.05
Vitamin E (MG)
0.41
7
calcium (MG)
37
0.24
iron (MG)
1
112
potassium (MG)
211
0.03
thiamin (MG)
0.08
0.02
riboflavin (MG)
0.1
0.18
niacin (MG)
0.73
0.22
pantothenic acid (MG)
0.23
0.05
Vitamin B6 (MG)
0.14
3
folate (UG)
33
0.96 | 0.96 | 1.85 Complete Comparison:
Green Bean vs. Watermelon

Bean Sprouts

image of bean sprouts

Similarity: > 95%

More nutritionally dense than watermelon, bean sprouts contain nutrients similar to watermelon, but in smaller amounts overall. Moreover, bean sprouts contains more dietary fiber, protein, Vitamin C and iron than watermelon.

For 100 grams of watermelon and bean sprouts:

Watermelon
(5/8 cup) 		Bean Sprouts
(1 cup)

30
calories (KCAL)
30
0.4
dietary fiber (G)
1.8
6.2
sugar (G)
4.1
0.61
protein (G)
3
0.02
saturated fat (G)
0.05
8.1
Vitamin C (MG)
13
28
Vitamin A (UG)
1
0.05
Vitamin E (MG)
0.1
7
calcium (MG)
13
0.24
iron (MG)
0.91
112
potassium (MG)
149
0.03
thiamin (MG)
0.08
0.02
riboflavin (MG)
0.12
0.18
niacin (MG)
0.75
0.22
pantothenic acid (MG)
0.38
0.05
Vitamin B6 (MG)
0.09
3
folate (UG)
61
0.955 | 0.955 | 1.7 Complete Comparison:
Bean Sprouts vs. Watermelon

Scallion

image of scallion

Similarity: > 95%

More nutritionally dense than watermelon, scallion contains nutrients similar to watermelon, but in smaller amounts overall. Moreover, scallion contains more dietary fiber, Vitamin C, Vitamin A, calcium and iron than watermelon.

For 100 grams of watermelon and scallion:

Watermelon
(5/8 cup) 		Scallion
(1 cup)

30
calories (KCAL)
32
0.4
dietary fiber (G)
2.6
6.2
sugar (G)
2.3
0.61
protein (G)
1.8
0.02
saturated fat (G)
0.03
8.1
Vitamin C (MG)
19
28
Vitamin A (UG)
50
0.05
Vitamin E (MG)
0.55
7
calcium (MG)
72
0.24
iron (MG)
1.5
112
potassium (MG)
276
0.03
thiamin (MG)
0.06
0.02
riboflavin (MG)
0.08
0.18
niacin (MG)
0.53
0.22
pantothenic acid (MG)
0.08
0.05
Vitamin B6 (MG)
0.06
3
folate (UG)
64
0.954 | 0.954 | 2.47 Complete Comparison:
Scallion vs. Watermelon

Watercress

image of watercress

Similarity: > 95%

More nutritionally dense than watermelon, watercress contain nutrients similar to watermelon, but in smaller amounts overall. Moreover, watercress contains more protein, Vitamin C, Vitamin A, calcium and potassium than watermelon.

For 100 grams of watermelon and watercress:

Watermelon
(5/8 cup) 		Watercress
(3 cups)

30
calories (KCAL)
11
0.4
dietary fiber (G)
0.5
6.2
sugar (G)
0.2
0.61
protein (G)
2.3
0.02
saturated fat (G)
0.03
8.1
Vitamin C (MG)
43
28
Vitamin A (UG)
160
0.05
Vitamin E (MG)
1
7
calcium (MG)
120
0.24
iron (MG)
0.2
112
potassium (MG)
330
0.03
thiamin (MG)
0.09
0.02
riboflavin (MG)
0.12
0.18
niacin (MG)
0.2
0.22
pantothenic acid (MG)
0.31
0.05
Vitamin B6 (MG)
0.13
3
folate (UG)
9
0.954 | 0.954 | 2.93 Complete Comparison:
Watercress vs. Watermelon

Capers

image of capers

Similarity: > 95%

More nutritionally dense than watermelon, capers contain nutrients similar to watermelon, but in smaller amounts overall. Moreover, capers contains more dietary fiber, protein, calcium, iron and riboflavin than watermelon.

For 100 grams of watermelon and capers:

Watermelon
(5/8 cup) 		Capers
(12 tbsps)

30
calories (KCAL)
23
0.4
dietary fiber (G)
3.2
6.2
sugar (G)
0.41
0.61
protein (G)
2.4
0.02
saturated fat (G)
0.23
8.1
Vitamin C (MG)
4.3
28
Vitamin A (UG)
7
0.05
Vitamin E (MG)
0.88
7
calcium (MG)
40
0.24
iron (MG)
1.7
112
potassium (MG)
40
0.03
thiamin (MG)
0.02
0.02
riboflavin (MG)
0.14
0.18
niacin (MG)
0.65
0.22
pantothenic acid (MG)
0.03
0.05
Vitamin B6 (MG)
0.02
3
folate (UG)
23
0.953 | 0.953 | 1.27 Complete Comparison:
Capers vs. Watermelon

Okra

image of okra

Similarity: > 95%

More nutritionally dense than watermelon, okra contains nutrients similar to watermelon, but in smaller amounts overall. Moreover, okra contains more dietary fiber, Vitamin C, calcium, potassium and thiamin than watermelon.

For 100 grams of watermelon and okra:

Watermelon
(5/8 cup) 		Okra
(1 cup)

30
calories (KCAL)
33
0.4
dietary fiber (G)
3.2
6.2
sugar (G)
1.5
0.61
protein (G)
1.9
0.02
saturated fat (G)
0.03
8.1
Vitamin C (MG)
23
28
Vitamin A (UG)
36
0.05
Vitamin E (MG)
0.27
7
calcium (MG)
82
0.24
iron (MG)
0.62
112
potassium (MG)
299
0.03
thiamin (MG)
0.2
0.02
riboflavin (MG)
0.06
0.18
niacin (MG)
1
0.22
pantothenic acid (MG)
0.25
0.05
Vitamin B6 (MG)
0.22
3
folate (UG)
60
0.952 | 0.952 | 2.65 Complete Comparison:
Okra vs. Watermelon

Mint

image of mint

Similarity: > 95%

More nutritionally dense than watermelon, mint contains nutrients similar to watermelon, but in smaller amounts overall. Moreover, mint contains more dietary fiber, protein, Vitamin C and Vitamin A than watermelon.

For 100 grams of watermelon and mint:

Watermelon
(5/8 cup) 		Mint
(2000 leaves)

30
calories (KCAL)
70
0.4
dietary fiber (G)
8
6.2
sugar (G)
0
0.61
protein (G)
3.8
0.02
saturated fat (G)
0.25
8.1
Vitamin C (MG)
32
28
Vitamin A (UG)
212
0.05
Vitamin E (MG)
0
7
calcium (MG)
243
0.24
iron (MG)
5.1
112
potassium (MG)
569
0.03
thiamin (MG)
0.08
0.02
riboflavin (MG)
0.27
0.18
niacin (MG)
1.7
0.22
pantothenic acid (MG)
0.34
0.05
Vitamin B6 (MG)
0.13
3
folate (UG)
114
0.946 | 0.946 | 4.05 Complete Comparison:
Mint vs. Watermelon

Arugula

image of arugula

Similarity: > 90%

More nutritionally dense than watermelon, arugula contains nutrients similar to watermelon, but in smaller amounts overall. Moreover, arugula contains more dietary fiber, protein, Vitamin C, Vitamin A and calcium than watermelon.

For 100 grams of watermelon and arugula:

Watermelon
(5/8 cup) 		Arugula
(50 leaves)

30
calories (KCAL)
25
0.4
dietary fiber (G)
1.6
6.2
sugar (G)
2.1
0.61
protein (G)
2.6
0.02
saturated fat (G)
0.09
8.1
Vitamin C (MG)
15
28
Vitamin A (UG)
119
0.05
Vitamin E (MG)
0.43
7
calcium (MG)
160
0.24
iron (MG)
1.5
112
potassium (MG)
369
0.03
thiamin (MG)
0.04
0.02
riboflavin (MG)
0.09
0.18
niacin (MG)
0.31
0.22
pantothenic acid (MG)
0.44
0.05
Vitamin B6 (MG)
0.07
3
folate (UG)
97
0.944 | 0.944 | 2.95 Complete Comparison:
Arugula vs. Watermelon

Nori

image of nori

Similarity: > 90%

More nutritionally dense than watermelon, nori contains nutrients similar to watermelon, but in smaller amounts overall. Moreover, nori contains more protein, Vitamin C, Vitamin A, calcium and iron than watermelon.

For 100 grams of watermelon and nori:

Watermelon
(5/8 cup) 		Nori
(38 bags)

30
calories (KCAL)
35
0.4
dietary fiber (G)
0.3
6.2
sugar (G)
0.49
0.61
protein (G)
5.8
0.02
saturated fat (G)
0.06
8.1
Vitamin C (MG)
39
28
Vitamin A (UG)
260
0.05
Vitamin E (MG)
1
7
calcium (MG)
70
0.24
iron (MG)
1.8
112
potassium (MG)
356
0.03
thiamin (MG)
0.1
0.02
riboflavin (MG)
0.45
0.18
niacin (MG)
1.5
0.22
pantothenic acid (MG)
0.52
0.05
Vitamin B6 (MG)
0.16
3
folate (UG)
146
0.942 | 0.942 | 3.47 Complete Comparison:
Nori vs. Watermelon

Zucchini

image of zucchini

Similarity: > 90%

More nutritionally dense than watermelon, zucchini contains nutrients similar to watermelon, but in smaller amounts overall. Moreover, zucchini contains more dietary fiber, Vitamin C, calcium, potassium and riboflavin than watermelon.

For 100 grams of watermelon and zucchini:

Watermelon
(5/8 cup) 		Zucchini
(3/4 cup)

30
calories (KCAL)
17
0.4
dietary fiber (G)
1
6.2
sugar (G)
2.5
0.61
protein (G)
1.2
0.02
saturated fat (G)
0.08
8.1
Vitamin C (MG)
18
28
Vitamin A (UG)
10
0.05
Vitamin E (MG)
0.12
7
calcium (MG)
16
0.24
iron (MG)
0.37
112
potassium (MG)
261
0.03
thiamin (MG)
0.05
0.02
riboflavin (MG)
0.09
0.18
niacin (MG)
0.45
0.22
pantothenic acid (MG)
0.2
0.05
Vitamin B6 (MG)
0.16
3
folate (UG)
24
0.938 | 0.938 | 1.19 Complete Comparison:
Zucchini vs. Watermelon

Radishes

image of radishes

Similarity: > 90%

Radishes contain nutrients similar to watermelon, but in smaller amounts overall. Moreover, radishes contains more dietary fiber, Vitamin C, calcium and potassium than watermelon.

For 100 grams of watermelon and radishes:

Watermelon
(5/8 cup) 		Radishes
(7/8 cup)

30
calories (KCAL)
16
0.4
dietary fiber (G)
1.6
6.2
sugar (G)
1.9
0.61
protein (G)
0.68
0.02
saturated fat (G)
0.03
8.1
Vitamin C (MG)
15
28
Vitamin A (UG)
0
0.05
Vitamin E (MG)
0
7
calcium (MG)
25
0.24
iron (MG)
0.34
112
potassium (MG)
233
0.03
thiamin (MG)
0.01
0.02
riboflavin (MG)
0.04
0.18
niacin (MG)
0.25
0.22
pantothenic acid (MG)
0.17
0.05
Vitamin B6 (MG)
0.07
3
folate (UG)
25
0.935 | 0.935 | 0.82 Complete Comparison:
Radishes vs. Watermelon

fruits

Several fruits or fruit products offer similar nutrients to watermelon including plums, peach, blueberry, cranberry and passion fruit.

Plums

image of plums

Similarity: > 95%

Plums contain nutrients similar to watermelon, but in smaller amounts overall. Also, plums contains more dietary fiber and potassium than watermelon.

For 100 grams of watermelon and plums:

Watermelon
(5/8 cup) 		Plums
(5/8 cup)

30
calories (KCAL)
46
0.4
dietary fiber (G)
1.4
6.2
sugar (G)
9.9
0.61
protein (G)
0.7
0.02
saturated fat (G)
0.02
8.1
Vitamin C (MG)
9.5
28
Vitamin A (UG)
17
0.05
Vitamin E (MG)
0.26
7
calcium (MG)
6
0.24
iron (MG)
0.17
112
potassium (MG)
157
0.03
thiamin (MG)
0.03
0.02
riboflavin (MG)
0.03
0.18
niacin (MG)
0.42
0.22
pantothenic acid (MG)
0.14
0.05
Vitamin B6 (MG)
0.03
3
folate (UG)
5
0.969 | 0.969 | 0.69 Complete Comparison:
Plums vs. Watermelon

Peach

image of peach

Similarity: > 95%

Peach contains nutrients similar to watermelon, but in smaller amounts overall. Also, peach contains more dietary fiber than watermelon.

For 100 grams of watermelon and peach:

Watermelon
(5/8 cup) 		Peach
(5/8 cup)

30
calories (KCAL)
42
0.4
dietary fiber (G)
1.5
6.2
sugar (G)
0
0.61
protein (G)
0.91
0.02
saturated fat (G)
0
8.1
Vitamin C (MG)
4.1
28
Vitamin A (UG)
24
0.05
Vitamin E (MG)
0
7
calcium (MG)
4
0.24
iron (MG)
0.34
112
potassium (MG)
122
0.03
thiamin (MG)
0.02
0.02
riboflavin (MG)
0.03
0.18
niacin (MG)
0.81
0.22
pantothenic acid (MG)
0.15
0.05
Vitamin B6 (MG)
0.03
3
folate (UG)
6
0.952 | 0.952 | 0.65 Complete Comparison:
Peach vs. Watermelon

Blueberry

image of blueberry

Similarity: > 90%

More nutritionally dense than watermelon, blueberry contains nutrients similar to watermelon, but in smaller amounts overall. Also, blueberry contains more dietary fiber than watermelon.

For 100 grams of watermelon and blueberry:

Watermelon
(5/8 cup) 		Blueberry
(5/8 cup)

30
calories (KCAL)
57
0.4
dietary fiber (G)
2.4
6.2
sugar (G)
10
0.61
protein (G)
0.74
0.02
saturated fat (G)
0.03
8.1
Vitamin C (MG)
9.7
28
Vitamin A (UG)
3
0.05
Vitamin E (MG)
0.57
7
calcium (MG)
6
0.24
iron (MG)
0.28
112
potassium (MG)
77
0.03
thiamin (MG)
0.04
0.02
riboflavin (MG)
0.04
0.18
niacin (MG)
0.42
0.22
pantothenic acid (MG)
0.12
0.05
Vitamin B6 (MG)
0.05
3
folate (UG)
6
0.94 | 0.94 | 1.07 Complete Comparison:
Blueberry vs. Watermelon

Cranberry

image of cranberry

Similarity: > 90%

Cranberry contains nutrients similar to watermelon, but in smaller amounts overall. Also, cranberry contains more dietary fiber and Vitamin C than watermelon.

For 100 grams of watermelon and cranberry:

Watermelon
(5/8 cup) 		Cranberry
(7/8 cup)

30
calories (KCAL)
46
0.4
dietary fiber (G)
3.6
6.2
sugar (G)
4.3
0.61
protein (G)
0.46
0.02
saturated fat (G)
0.01
8.1
Vitamin C (MG)
14
28
Vitamin A (UG)
3
0.05
Vitamin E (MG)
1.3
7
calcium (MG)
8
0.24
iron (MG)
0.23
112
potassium (MG)
80
0.03
thiamin (MG)
0.01
0.02
riboflavin (MG)
0.02
0.18
niacin (MG)
0.1
0.22
pantothenic acid (MG)
0.3
0.05
Vitamin B6 (MG)
0.06
3
folate (UG)
1
0.937 | 0.937 | 0.95 Complete Comparison:
Cranberry vs. Watermelon

Passion Fruit

image of passion fruit

Similarity: > 90%

More nutritionally dense than watermelon, passion fruit contains nutrients similar to watermelon, but in smaller amounts overall. Also, passion fruit contains more dietary fiber, Vitamin C and Vitamin A than watermelon.

For 100 grams of watermelon and passion fruit:

Watermelon
(5/8 cup) 		Passion Fruit
(about 3/8 cup)

30
calories (KCAL)
97
0.4
dietary fiber (G)
10
6.2
sugar (G)
11
0.61
protein (G)
2.2
0.02
saturated fat (G)
0.06
8.1
Vitamin C (MG)
30
28
Vitamin A (UG)
64
0.05
Vitamin E (MG)
0.02
7
calcium (MG)
12
0.24
iron (MG)
1.6
112
potassium (MG)
348
0.03
thiamin (MG)
0
0.02
riboflavin (MG)
0.13
0.18
niacin (MG)
1.5
0.22
pantothenic acid (MG)
0
0.05
Vitamin B6 (MG)
0.1
3
folate (UG)
14
0.935 | 0.935 | 1.92 Complete Comparison:
Passion Fruit vs. Watermelon

Honeydew

image of honeydew

Similarity: > 90%

Honeydew contains nutrients similar to watermelon, but in smaller amounts overall. Also, honeydew contains more dietary fiber, Vitamin C and potassium than watermelon.

For 100 grams of watermelon and honeydew:

Watermelon
(5/8 cup) 		Honeydew
(5/8 cup)

30
calories (KCAL)
36
0.4
dietary fiber (G)
0.8
6.2
sugar (G)
8.1
0.61
protein (G)
0.54
0.02
saturated fat (G)
0.04
8.1
Vitamin C (MG)
18
28
Vitamin A (UG)
3
0.05
Vitamin E (MG)
0.02
7
calcium (MG)
6
0.24
iron (MG)
0.17
112
potassium (MG)
228
0.03
thiamin (MG)
0.04
0.02
riboflavin (MG)
0.01
0.18
niacin (MG)
0.42
0.22
pantothenic acid (MG)
0.16
0.05
Vitamin B6 (MG)
0.09
3
folate (UG)
19
0.935 | 0.935 | 0.8 Complete Comparison:
Honeydew vs. Watermelon

seafood

Clams

image of clams

Similarity: > 90%

More nutritionally dense than watermelon, clams contain nutrients similar to watermelon, but in smaller amounts overall. Moreover, clams contains more protein, Vitamin C, Vitamin A and calcium than watermelon.

For 100 grams of watermelon and clams:

Watermelon
(5/8 cup) 		Clams
(3.5 ounces)

30
calories (KCAL)
148
0.4
dietary fiber (G)
0
6.2
sugar (G)
0
0.61
protein (G)
26
0.02
saturated fat (G)
0.19
8.1
Vitamin C (MG)
22
28
Vitamin A (UG)
171
0.05
Vitamin E (MG)
0
7
calcium (MG)
92
0.24
iron (MG)
2.8
112
potassium (MG)
628
0.03
thiamin (MG)
0.15
0.02
riboflavin (MG)
0.43
0.18
niacin (MG)
3.4
0.22
pantothenic acid (MG)
0.68
0.05
Vitamin B6 (MG)
0.11
3
folate (UG)
29
0
Vitamin B12 (UG)
99
0.938 | 0.938 | 6.19 Complete Comparison:
Clams vs. Watermelon

Other Nutritional Substitutes

Food item missing
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