Plums (Raw)vsWatermelon (Raw)
Plums (Raw) has 46 calories and 0.70g protein per 100g. Watermelon (Raw) has 30 calories and 0.61g protein per 100g Plums (Raw) has more protein, Watermelon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Plums (Raw) vs Watermelon (Raw)
Go with Watermelon (Raw) at just 30 kcal per 100g — 35% fewer calories.
Plums (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Plums | Watermelon | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 46kcal2% | 30kcal2% | +16kcal |
| Protein | 0.70g1% | 0.61g1% | +<0.1g |
| Total Fat | 0.28g0% | 0.15g0% | +0.13g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 11g4% | 7.5g3% | +3.9g |
| Dietary Fiber | 1.4g5% | 0.40g1% | +1.00g |
| Sugars | 9.9g | 6.2g | +3.7g |
| ✨Vitamins | |||
| Vitamin A | 17mcg2% | 28mcg3% | <0.1mcg |
| Vitamin C | 9.5mg11% | 8.1mg9% | +1.4mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.26mg2% | <0.1mg0% | +0.21mg |
| Vitamin K | 6.4mcg5% | 0.10mcg0% | +6.3mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg3% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 5.0mcg1% | 3.0mcg1% | +2.0mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.42mg3% | 0.18mg1% | +0.24mg |
| 🔶Minerals | |||
| Sodium | 0mg0% | 1.0mg0% | <0.1mg |
| Calcium | 6.0mg0% | 7.0mg1% | <0.1mg |
| Iron | 0.17mg1% | 0.24mg1% | <0.1mg |
| Potassium | 157mg3% | 112mg2% | +45mg |
| Phosphorus | 16mg1% | 11mg1% | +5.0mg |
| Magnesium | 7.0mg2% | 10mg2% | <0.1mg |
| Zinc | 0.10mg1% | 0.10mg1% | — |
| Copper | <0.1mg6% | <0.1mg5% | +<0.1mg |
| Manganese | <0.1mg2% | <0.1mg2% | +<0.1mg |
| Selenium | 0mcg0% | 0.40mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Watermelon (Raw) is significantly lower in calories at just 30 kcal per 100g compared to 46 kcal for Plums (Raw) — that's 53% fewer calories, making Watermelon (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Plums (Raw) providing 0.7g and Watermelon (Raw) providing 0.61g per 100g.
Fat: Watermelon (Raw) is the leaner option with 0.15g of total fat per 100g compared to 0.28g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Plums (Raw): 6.4mcg vs 0.1mcg), Vitamin E (Plums (Raw): 0.26mg vs 0.05mg), Niacin (B3) (Plums (Raw): 0.417mg vs 0.178mg).
Key Minerals: Notable mineral differences include Sodium (Watermelon (Raw): 1mg vs 0mg), Selenium (Watermelon (Raw): 0.4mcg vs 0mcg), Phosphorus (Plums (Raw): 16mg vs 11mg).
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, Plums (Raw) or Watermelon (Raw)?
- Plums (Raw) has more protein with 0.7g per 100g compared to 0.61g for Watermelon (Raw).
- Which is lower in calories, Plums (Raw) or Watermelon (Raw)?
- Watermelon (Raw) is lower in calories with 30 kcal per 100g versus 46 kcal.
- Is Plums (Raw) or Watermelon (Raw) healthier?
- It depends on your goals. Plums (Raw) has 46 calories and 0.7g 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, Plums (Raw) or Watermelon (Raw)?
- Watermelon (Raw) is leaner with 0.15g of fat per 100g compared to 0.28g.
- Which has more fiber, Plums (Raw) or Watermelon (Raw)?
- Plums (Raw) has more fiber with 1.4g per 100g compared to 0.4g.