Pumpkin vs Watermelon: Make Healthy Choices

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

Pumpkin - calories, kcal, weight, nutrition
Pumpkin - calories, kcal, weight, nutrition

Watermelon vs Pumpkin: Nutrition Comparison

per 100gPumpkinWatermelon
Calories26 30
Carbohydrates6.5 g7.6 g
Fat0.1 g0.15 g
Dietary fiber0.5 g0.4 g
Protein1 g0.6 g
Calcium21 mg7 mg
Iron0.8 mg0.24 mg
Magnessium12 mg10 mg
Potassium340 mg112 mg
Sodium1 mg1 mg
Zink0.32 mg0.1 mg
Vitaminium B1 (Thiamine)0.05 mg0.033 mg
Vitaminium B3 (Niacin)0.6 mg0.178 mg
Vitaminium B50.298 mg0.221 mg
Vitaminium B60.061 mg0.045 mg
Vitaminium B9 (Folic acid)16 mg3 mg
Vitaminium C9 mg8.1 mg
Vitaminium E1.06 mg0.05 mg
Beta karoten3100 mg303 mg

Less Calories in Pumpkin

At first glance, you can see that in pumpkin is less calories than in watermelon.

Pumpkin has 26 kcal per 100g and watermelon 30 kcal per 100g so it is pretty easy to calculate that the difference is about 15%.

In pumpkin and in watermelon most calories came from carbs.

See tables below to compare pumpkin with watermelon in details.

Pumpkin And Watermelon Nutrition Difference

  • Calories:
    watermelon - 15% more than pumpkin
  • Carbohydrates:
    watermelon - 17% more than pumpkin
  • Fat:
    watermelon - 50% more than pumpkin
  • Dietary fiber:
    pumpkin - 25% more than watermelon
  • Protein:
    pumpkin - 67% more than watermelon

More protein in pumpkin

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

There is 0.6g per 100g of watermelon and 1g per 100g of pumpkin so using simple math we can see that difference is about 67%.

Less carbohydrates in pumpkin

In pumpkin is less carbohydrates than in watermelon.

There is 7.6g/100g of carbohydrates in watermelon and 6.5g/100g in pumpkin so let me do the math for you again - difference is about 17%.

Less fat in pumpkin

In pumpkin is less fats than in watermelon.

The tables above show us that there is 0.15g/100g of fats in watermelon and 0.1g/100g in pumpkin. In this case difference is about 50%.


  • Calories26
  • Carbohydrates6.5 g
  • Fat0.1 g
  • Dietary fiber0.5 g
  • Protein1 g
Pumpkin calories per:
| ounce | single piece | cup | mashed | cup | cubes

Calories source

  • 84% CARBS.
  • 13% PROTEIN
  • 3% 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 pumpkin

  • Vitaminium B1 (Thiamine):
    pumpkin - 52% more than watermelon
  • Vitaminium B3 (Niacin):
    pumpkin - 237% more than watermelon
  • Vitaminium B5:
    pumpkin - 35% more than watermelon
  • Vitaminium B6:
    pumpkin - 36% more than watermelon
  • Vitaminium B9 (Folic acid):
    pumpkin - 433% more than watermelon
  • Vitaminium C:
    pumpkin - 11% more than watermelon
  • Vitaminium E:
    pumpkin - 2020% more than watermelon
  • Beta karoten:
    pumpkin - 923% more than watermelon

Minerals: pumpkin vs watermelon

  • Calcium:
    pumpkin - 200% more than watermelon
  • Iron:
    pumpkin - 233% more than watermelon
  • Magnessium:
    pumpkin - 20% more than watermelon
  • Potassium:
    pumpkin - 204% more than watermelon
  • Sodium:
    watermelon - 0% more than pumpkin
  • Zink:
    pumpkin - 220% 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.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy