The high water content in watermelons makes them ideal for dieters looking for a sweet fruit that they can eat in large quantities. At the same time, watermelon's watery pulp and pale flesh make it lower in fiber and nutrients than denser, more vividly colored fruits, such as strawberries, blueberries and papaya. A few other fruits are nutritionally similar to watermelon.
Watermelon Nutrients
A 100 g serving of watermelon contains only 30 calories, 8 g carbohydrate and virtually no fat or sodium. It contributes about 11 percent of the daily value or DV for vitamin A and 14 percent of the DV for vitamin C. The watermelon serving also offers at least 2 percent of vitamins B6 and B5, as well as thiamin, magnesium, potassium, copper and manganese. The fruit, which is almost 92 percent water, contributes about 2 percent of the DV for dietary fiber.
Peaches
Raw peaches have a similar calorie and carbohydrate count as watermelon. A 100 g serving contains similar amounts of vitamins A and C, in this case 7 and 11 percent of the DVs. The mineral content of peaches is also comparable to watermelon's. The fruit differs from watermelon in that peaches provide nearly four times as much fiber as watermelon. Peaches also offer about 3 percent of the DVs for vitamins K and E, while watermelon lacks these vitamins.
Tangerines
Like watermelon, tangerines are a juicy fruit relatively low in calories. A 100 g serving of tangerines have a similar amount of vitamin A as the equivalent serving of watermelon, although they are much higher in vitamin C and somewhat higher in dietary fiber. Like watermelon, tangerines provide some B vitamins and minerals.
Cherries
Cherries and watermelon are both relatively low in calories, although sweet cherries have 63 calories per 100 g serving, compared to 30 calories in watermelon. With 12 percent of the DV for vitamin C per serving, a 100 g serving of sweet fresh cherries has about the same vitamin C content as watermelon. It also provides similar amounts of B vitamins and several minerals. Cherries have less vitamin A and more potassium and dietary fiber than watermelon.
Grapes
Grapes and watermelon have a similar vitamin C content per 100 g serving, although grapes provide only 1 percent of the DV for vitamin A. They have comparable amounts of calories, B vitamins and minerals, although grapes are superior to watermelon in terms of dietary fiber and vitamin K content.
Other Melons
Other members of the melon family tend to be more nutrient dense than watermelon, while providing the same advantageously low calorie, carb, fat and sugar count. Cantaloupes are the nutritional powerhouse of the group, offering 68 percent of the vitamin A and 61 percent of the vitamin C you need each day per 100 g serving, as well as 8 percent of the potassium and 4 percent of the fiber. Casaba and honeydew melons are lower in vitamin A than watermelon, but higher in fiber, vitamin C, folate, vitamin K and potassium.
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