Oranges (Raw)vsWatermelon (Raw)
Oranges (Raw) has 47 calories and 0.94g protein per 100g. Watermelon (Raw) has 30 calories and 0.61g protein per 100g Oranges (Raw) has more protein, Watermelon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Oranges (Raw) vs Watermelon (Raw)
Go with Watermelon (Raw) at just 30 kcal per 100g — 36% fewer calories.
Oranges (Raw) will keep you satisfied longer with 2.4g fiber — fat and protein slow digestion while fiber adds bulk.
Oranges (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Oranges (Raw) provides 181mg of potassium per 100g — important for muscle function and hydration.
Oranges (Raw) delivers 53.2mg of vitamin C per 100g — great for immune function and skin health.
Oranges (Raw) edges ahead overall with more fiber, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Oranges All Commercial Varieties | Watermelon | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 47kcal2% | 30kcal2% | +17kcal |
| Protein | 0.94g2% | 0.61g1% | +0.33g |
| Total Fat | 0.12g0% | 0.15g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 12g4% | 7.5g3% | +4.3g |
| Dietary Fiber | 2.4g9% | 0.40g1% | +2.0g |
| Sugars | 9.3g | 6.2g | +3.1g |
| ✨Vitamins | |||
| Vitamin A | 11mcg1% | 28mcg3% | <0.1mcg |
| Vitamin C | 53mg59% | 8.1mg9% | +45mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.18mg1% | <0.1mg0% | +0.13mg |
| Vitamin K | 0mcg0% | 0.10mcg0% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 30mcg8% | 3.0mcg1% | +27mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.28mg2% | 0.18mg1% | +0.10mg |
| 🔶Minerals | |||
| Sodium | 0mg0% | 1.0mg0% | <0.1mg |
| Calcium | 40mg3% | 7.0mg1% | +33mg |
| Iron | 0.10mg1% | 0.24mg1% | <0.1mg |
| Potassium | 181mg4% | 112mg2% | +69mg |
| Phosphorus | 14mg1% | 11mg1% | +3.0mg |
| Magnesium | 10mg2% | 10mg2% | — |
| Zinc | <0.1mg1% | 0.10mg1% | <0.1mg |
| Copper | <0.1mg5% | <0.1mg5% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg2% | <0.1mg |
| Selenium | 0.50mcg1% | 0.40mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Watermelon (Raw) is significantly lower in calories at just 30 kcal per 100g compared to 47 kcal for Oranges (Raw) — that's 57% fewer calories, making Watermelon (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Oranges (Raw) providing 0.94g and Watermelon (Raw) providing 0.61g per 100g.
Fat: Both have similar fat content — Oranges (Raw) has 0.12g and Watermelon (Raw) has 0.15g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Watermelon (Raw): 0.1mcg vs 0mcg), Folate (Oranges (Raw): 30mcg vs 3mcg), Vitamin C (Oranges (Raw): 53.2mg vs 8.1mg).
Key Minerals: Notable mineral differences include Sodium (Watermelon (Raw): 1mg vs 0mg), Calcium (Oranges (Raw): 40mg vs 7mg), Iron (Watermelon (Raw): 0.24mg vs 0.1mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Oranges (Raw) or Watermelon (Raw)?
- Oranges (Raw) has more protein with 0.94g per 100g compared to 0.61g for Watermelon (Raw).
- Which is lower in calories, Oranges (Raw) or Watermelon (Raw)?
- Watermelon (Raw) is lower in calories with 30 kcal per 100g versus 47 kcal.
- Is Oranges (Raw) or Watermelon (Raw) healthier?
- It depends on your goals. Oranges (Raw) has 47 calories and 0.94g protein per 100g, while Watermelon (Raw) has 30 calories and 0.61g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Oranges (Raw) or Watermelon (Raw)?
- Oranges (Raw) is leaner with 0.12g of fat per 100g compared to 0.15g.
- Which has more fiber, Oranges (Raw) or Watermelon (Raw)?
- Oranges (Raw) has more fiber with 2.4g per 100g compared to 0.4g.