Pineapple (Raw)vsWatermelon (Raw)
Pineapple (Raw) has 50 calories and 0.54g protein per 100g. Watermelon (Raw) has 30 calories and 0.61g protein per 100g Watermelon (Raw) has more protein, Watermelon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Pineapple (Raw) vs Watermelon (Raw)
Go with Watermelon (Raw) at just 30 kcal per 100g — 40% fewer calories.
Pineapple (Raw) is the heart-friendlier option with lower saturated fat, more fiber.
Pineapple (Raw) delivers 47.8mg of vitamin C per 100g — great for immune function and skin health.
Watermelon (Raw) has only 7.5g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Pineapple All Varieties | Watermelon | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 50kcal3% | 30kcal2% | +20kcal |
| Protein | 0.54g1% | 0.61g1% | <0.1g |
| Total Fat | 0.12g0% | 0.15g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 13g5% | 7.5g3% | +5.5g |
| Dietary Fiber | 1.4g5% | 0.40g1% | +1.00g |
| Sugars | 9.8g | 6.2g | +3.6g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 28mcg3% | <0.1mcg |
| Vitamin C | 48mg53% | 8.1mg9% | +40mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | <0.1mg0% | <0.1mg |
| Vitamin K | 0.70mcg1% | 0.10mcg0% | +0.60mcg |
| Vitamin B6 | 0.11mg7% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 18mcg5% | 3.0mcg1% | +15mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.50mg3% | 0.18mg1% | +0.32mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 1.0mg0% | — |
| Calcium | 13mg1% | 7.0mg1% | +6.0mg |
| Iron | 0.29mg2% | 0.24mg1% | +<0.1mg |
| Potassium | 109mg2% | 112mg2% | <0.1mg |
| Phosphorus | 8.0mg1% | 11mg1% | <0.1mg |
| Magnesium | 12mg3% | 10mg2% | +2.0mg |
| Zinc | 0.12mg1% | 0.10mg1% | +<0.1mg |
| Copper | 0.11mg12% | <0.1mg5% | +<0.1mg |
| Manganese | 0.93mg40% | <0.1mg2% | +0.89mg |
| Selenium | 0.10mcg0% | 0.40mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Watermelon (Raw) is significantly lower in calories at just 30 kcal per 100g compared to 50 kcal for Pineapple (Raw) — that's 67% fewer calories, making Watermelon (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Pineapple (Raw) providing 0.54g and Watermelon (Raw) providing 0.61g per 100g.
Fat: Both have similar fat content — Pineapple (Raw) has 0.12g and Watermelon (Raw) has 0.15g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Watermelon (Raw): 28mcg vs 3mcg), Vitamin K (Pineapple (Raw): 0.7mcg vs 0.1mcg), Vitamin C (Pineapple (Raw): 47.8mg vs 8.1mg).
Key Minerals: Notable mineral differences include Manganese (Pineapple (Raw): 0.927mg vs 0.038mg), Selenium (Watermelon (Raw): 0.4mcg vs 0.1mcg), Copper (Pineapple (Raw): 0.11mg vs 0.042mg).
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, Pineapple (Raw) or Watermelon (Raw)?
- Watermelon (Raw) has more protein with 0.61g per 100g compared to 0.54g for Pineapple (Raw).
- Which is lower in calories, Pineapple (Raw) or Watermelon (Raw)?
- Watermelon (Raw) is lower in calories with 30 kcal per 100g versus 50 kcal.
- Is Pineapple (Raw) or Watermelon (Raw) healthier?
- It depends on your goals. Pineapple (Raw) has 50 calories and 0.54g 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, Pineapple (Raw) or Watermelon (Raw)?
- Pineapple (Raw) is leaner with 0.12g of fat per 100g compared to 0.15g.
- Which has more fiber, Pineapple (Raw) or Watermelon (Raw)?
- Pineapple (Raw) has more fiber with 1.4g per 100g compared to 0.4g.