Nectarine vs watermelon: which is healthier?
They are about equally nutrient-dense: nectarine scores 68/100 and watermelon 71/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Nectarine
44 kcal per 100 g. 1 medium nectarine: 142 g
Watermelon
30 kcal per 100 g. 1 cup diced: 152 g
Which to pick for your goal
- Fewer caloriesWatermelon44 vs 30 kcal per 100 g
- More proteinAbout even1.1 vs 0.6 g per 100 g
- More fiberNectarine1.7 vs 0.4 g per 100 g
- Less sugarWatermelon7.9 vs 6.2 g per 100 g
- More potassiumNectarine201 vs 112 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Nectarine, 100 g | Watermelon, 100 g | Nectarine, 142 g | Watermelon, 152 g |
|---|---|---|---|---|
| Calories | 44 kcal | 30 kcal | 62 kcal | 46 kcal |
| Protein | 1.1 g | 0.6 g | 1.5 g | 0.9 g |
| Carbohydrates | 11 g | 7.5 g | 15 g | 11 g |
| Sugars | 7.9 g | 6.2 g | 11 g | 9.4 g |
| Fiber | 1.7 g | 0.4 g | 2.4 g | 0.6 g |
| Fat | 0.3 g | 0.1 g | 0.5 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 5.4 mg | 8.1 mg | 7.7 mg | 12 mg |
| Vitamin A | 17 µg | 28 µg | 24 µg | 43 µg |
| Potassium | 201 mg | 112 mg | 285 mg | 170 mg |
| Iron | 0.3 mg | 0.2 mg | 0.4 mg | 0.4 mg |
| Calcium | 6 mg | 7 mg | 8.5 mg | 11 mg |
| Magnesium | 9 mg | 10 mg | 13 mg | 15 mg |
| Sodium | 0 mg | 1 mg | 0 mg | 1.5 mg |
Last updated . Scores use the HowHealthyIs Score method.