Pomegranate vs Watermelon: What Should You Choose?

Where is more calories, protein, carbs - what is more healthy?

Pomegranate - calories, kcal, weight, nutrition
Pomegranate - calories, kcal, weight, nutrition

Watermelon vs Pomegranate: Nutrition Comparison

per 100gPomegranateWatermelon
Calories83 30
Carbohydrates18.7 g7.6 g
Fat1.17 g0.15 g
Dietary fiber4 g0.4 g
Protein1.67 g0.6 g
Calcium10 mg7 mg
Iron0.3 mg0.24 mg
Magnessium12 mg10 mg
Potassium236 mg112 mg
Sodium3 mg1 mg
Zink0.35 mg0.1 mg
Vitaminium B1 (Thiamine)0.067 mg0.033 mg
Vitaminium B3 (Niacin)0.293 mg0.178 mg
Vitaminium B50.135 mg0.221 mg
Vitaminium B60.075 mg0.045 mg
Vitaminium B9 (Folic acid)38 mg3 mg
Vitaminium C10.2 mg8.1 mg
Vitaminium E0.6 mg0.05 mg

More Calories in Pomegranate

At first glance, you can see that in pomegranate is much more calories than in watermelon.

Pomegranate has 83 kcal per 100g and watermelon 30 kcal per 100g so it is pretty easy to calculate that the difference is about 177%.

In pomegranate and in watermelon most calories came from carbs.

See tables below to compare pomegranate with watermelon in details.

Pomegranate And Watermelon Nutrition Difference

  • Calories:
    pomegranate - 177% more than watermelon
  • Carbohydrates:
    pomegranate - 146% more than watermelon
  • Fat:
    pomegranate - 680% more than watermelon
  • Dietary fiber:
    pomegranate - 900% more than watermelon
  • Protein:
    pomegranate - 178% more than watermelon

More protein in pomegranate

It is aslo easy to see see that in pomegranate is more protein than in watermelon.

There is 0.6g per 100g of watermelon and 1.67g per 100g of pomegranate so using simple math we can see that difference is about 178%.

More carbohydrates in pomegranate

In pomegranate is more carbohydrates than in watermelon.

There is 7.6g/100g of carbohydrates in watermelon and 18.7g/100g in pomegranate so let me do the math for you again - difference is about 146%.

More fat in pomegranate

In pomegranate is more fats than in watermelon.

The tables above show us that there is 0.15g/100g of fats in watermelon and 1.17g/100g in pomegranate. In this case difference is about 680%.


  • Calories83
  • Carbohydrates18.7 g
  • Fat1.17 g
  • Dietary fiber4 g
  • Protein1.67 g
Pomegranate calories per:
| ounce | single piece | cup | half cup

Calories source

  • 81% CARBS.
  • 7% PROTEIN
  • 11% FAT


  • Calories30
  • Carbohydrates7.6 g
  • Fat0.15 g
  • Dietary fiber0.4 g
  • Protein0.6 g
Watermelon calories per:
| ounce | single piece | slice | cup | diced

Calories source

  • 89% CARBS
  • 7% PROTEIN
  • 4% FAT

Vitamins: watermelon vs pomegranate

  • Vitaminium B1 (Thiamine):
    pomegranate - 103% more than watermelon
  • Vitaminium B3 (Niacin):
    pomegranate - 65% more than watermelon
  • Vitaminium B5:
    watermelon - 64% more than pomegranate
  • Vitaminium B6:
    pomegranate - 67% more than watermelon
  • Vitaminium B9 (Folic acid):
    pomegranate - 1167% more than watermelon
  • Vitaminium C:
    pomegranate - 26% more than watermelon
  • Vitaminium E:
    pomegranate - 1100% more than watermelon

Minerals: pomegranate vs watermelon

  • Calcium:
    pomegranate - 43% more than watermelon
  • Iron:
    pomegranate - 25% more than watermelon
  • Magnessium:
    pomegranate - 20% more than watermelon
  • Potassium:
    pomegranate - 111% more than watermelon
  • Sodium:
    pomegranate - 200% more than watermelon
  • Zink:
    pomegranate - 250% more than watermelon
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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