Pomegranates (Raw)vsWatermelon (Raw)
Pomegranates (Raw) has 83 calories and 1.7g protein per 100g. Watermelon (Raw) has 30 calories and 0.61g protein per 100g Pomegranates (Raw) has more protein, Watermelon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Pomegranates (Raw) vs Watermelon (Raw)
Go with Watermelon (Raw) at just 30 kcal per 100g — 64% fewer calories.
Pomegranates (Raw) will keep you satisfied longer with 4g fiber — fat and protein slow digestion while fiber adds bulk.
Pomegranates (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
Pomegranates (Raw) is the heart-friendlier option with more fiber, more potassium.
Watermelon (Raw) has only 7.5g carbs per 100g — the clear choice for low-carb diets.
Pomegranates (Raw) edges ahead overall with more fiber, more potassium — 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 | Pomegranates | Watermelon | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 83kcal4% | 30kcal2% | +53kcal |
| Protein | 1.7g3% | 0.61g1% | +1.1g |
| Total Fat | 1.2g2% | 0.15g0% | +1.0g |
| Saturated Fat | 0.12g1% | <0.1g0% | +0.10g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 19g7% | 7.5g3% | +11g |
| Dietary Fiber | 4.0g14% | 0.40g1% | +3.6g |
| Sugars | 14g | 6.2g | +7.5g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 28mcg3% | <0.1mcg |
| Vitamin C | 10mg11% | 8.1mg9% | +2.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.60mg4% | <0.1mg0% | +0.55mg |
| Vitamin K | 16mcg14% | 0.10mcg0% | +16mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 38mcg10% | 3.0mcg1% | +35mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.29mg2% | 0.18mg1% | +0.11mg |
| 🔶Minerals | |||
| Sodium | 3.0mg0% | 1.0mg0% | +2.0mg |
| Calcium | 10mg1% | 7.0mg1% | +3.0mg |
| Iron | 0.30mg2% | 0.24mg1% | +<0.1mg |
| Potassium | 236mg5% | 112mg2% | +124mg |
| Phosphorus | 36mg3% | 11mg1% | +25mg |
| Magnesium | 12mg3% | 10mg2% | +2.0mg |
| Zinc | 0.35mg3% | 0.10mg1% | +0.25mg |
| Copper | 0.16mg18% | <0.1mg5% | +0.12mg |
| Manganese | 0.12mg5% | <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 83 kcal for Pomegranates (Raw) — that's 177% fewer calories, making Watermelon (Raw) the better choice for calorie-conscious diets.
Protein: Pomegranates (Raw) has more protein per 100g (1.67g vs 0.61g), but Watermelon (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Watermelon (Raw) is the leaner option with 0.15g of total fat per 100g compared to 1.17g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Watermelon (Raw): 28mcg vs 0mcg), Vitamin K (Pomegranates (Raw): 16.4mcg vs 0.1mcg), Vitamin E (Pomegranates (Raw): 0.6mg vs 0.05mg).
Key Minerals: Notable mineral differences include Copper (Pomegranates (Raw): 0.158mg vs 0.042mg), Zinc (Pomegranates (Raw): 0.35mg vs 0.1mg), Phosphorus (Pomegranates (Raw): 36mg vs 11mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Pomegranates
More with Watermelon
❓Frequently Asked Questions
- Which has more protein, Pomegranates (Raw) or Watermelon (Raw)?
- Pomegranates (Raw) has more protein with 1.67g per 100g compared to 0.61g for Watermelon (Raw).
- Which is lower in calories, Pomegranates (Raw) or Watermelon (Raw)?
- Watermelon (Raw) is lower in calories with 30 kcal per 100g versus 83 kcal.
- Is Pomegranates (Raw) or Watermelon (Raw) healthier?
- It depends on your goals. Pomegranates (Raw) has 83 calories and 1.67g 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, Pomegranates (Raw) or Watermelon (Raw)?
- Watermelon (Raw) is leaner with 0.15g of fat per 100g compared to 1.17g.
- Which has more fiber, Pomegranates (Raw) or Watermelon (Raw)?
- Pomegranates (Raw) has more fiber with 4g per 100g compared to 0.4g.