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Pomegranate vs Watermelon
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Pomegranate | Watermelon |
|---|---|---|
| Calories | 83kcal | 30kcal |
| Protein | 1.7g | 0.6g |
| Carbs | 18.7g | 7.6g |
| Fat | 1.2g | 0.2g |
| Fiber | 4g | 0.4g |
| Sugar | 13.7g | 6.2g |
| Sodium | 3mg | 1mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Watermelon has 53 fewer calories per 100g than Pomegranate (177% less).
- Pomegranate delivers more protein (1.7g vs 0.6g per 100g).
- Pomegranate has more fiber (4g vs 0.4g).
- Watermelon contains less fat (0.2g vs 1.2g).
- Watermelon has less sugar (6.2g vs 13.7g).
Pomegranate
Pomegranate arils are loaded with punicalagins and anthocyanins — potent antioxidants studied for heart and anti-inflammatory benefits. They also provide fiber and vitamin C, though they are more sugar-dense than berries.
View Pomegranate nutrition →Watermelon
Watermelon is 92% water, making it ideal for hydration on hot days. It is a leading dietary source of lycopene — an antioxidant linked to heart health and lower oxidative stress — and provides citrulline, an amino acid that supports blood-flow regulation.
View Watermelon nutrition →Track Pomegranate & Watermelon in Kairo
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