Quick Summary
When to Choose Oranges
Choose Oranges for more vitamin C (50mg vs 8.1mg), more fiber (2.2g vs 0.4g), and more potassium (169mg vs 112mg) per 100g.
When to Choose Watermelon (Fresh)
Choose Watermelon (Fresh) for more vitamin A (28µg vs 10µg) per 100g. It is also lower in calories (30 vs 44 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Oranges | Watermelon (Fresh) | Winner |
|---|---|---|---|
| Calories | 44.3 | 30.3 | 🏆 Watermelon (Fresh) |
| Carbohydrates | 11g | 7.6g | |
| Fiber | 2.2g | 0.4g | 🏆 Oranges |
Key Vitamins & Minerals
Potassium
🏆 Oranges has 51% more
Vitamin A
🏆 Watermelon (Fresh) has 2.8x more
Vitamin C
🏆 Oranges has 6.2x more
Health Benefits Comparison
Oranges Benefits
- Excellent source of vitamin C for immune support
- High in fiber for digestive health
- Contains flavonoids for heart health
- Provides folate for cell growth
- Hydrating with high water content
Watermelon (Fresh) Benefits
- Exceptionally high in lycopene - more than tomatoes
- Contains citrulline improving blood flow and performance
- 92% water - excellent for hydration
- Good vitamin C source (21% DV)
- Very low calorie (46 per cup) despite sweetness
Practical Considerations
💰 Cost
Oranges: Moderate
Watermelon (Fresh): Moderate
🕒 Preparation
Oranges: Easy
Watermelon (Fresh): Easy
📦 Storage
Oranges: Refrigerate
Watermelon (Fresh): Refrigerate
🍽️ Versatility
Oranges: Very versatile
Watermelon (Fresh): Very versatile
The Bottom Line
Both Oranges and Watermelon (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Oranges if: Choose Oranges for more vitamin C (50mg vs 8.1mg), more fiber (2.2g vs 0.4g), and more potassium (169mg vs 112mg) per 100g.
Choose Watermelon (Fresh) if: Choose Watermelon (Fresh) for more vitamin A (28µg vs 10µg) per 100g. It is also lower in calories (30 vs 44 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Oranges and Watermelon (Fresh) in Nutrivio
Compare how Oranges and Watermelon (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
