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Pomegranate Vs Watermelon: Which One Is More Nutritious & Healthy?

Which one to choose between pomegranate & watermelon? Here is a detailed nutritional comparison between the two.

Shruti Kandwal
Watermelon & Pomegranate comparison
Watermelon & Pomegranate comparison

Have you ever wondered how your favorite fruits compare nutritionally? The nutritional values of pomegranate juice and watermelon (100g each) are compared below. To summarize the key nutrients and differences between pomegranate juice and watermelon:

  • Potassium is abundant in pomegranate juice.

  • Watermelon contains 51% less sugar than pomegranate juice.

  • Watermelon has more thiamine than pomegranate juice, while pomegranate juice has more folate.

Below is a detailed nutritional comparison between pomegranate juice and watermelon. You can also check how the nutrition compares for a particular portion or serving size by visualizing the nutritional comparison.










100 g


Calories: 30

Water: 91%

Protein: 0.6 g

Carbs: 7.6 g

Sugar: 6.2 g

Fiber: 0.4 g

Fat: 0.2 g





100 g


Calories: 83

Water: 77.9 g

Protein: 1.6 g

Carbs: 18.7 g

Sugar: 13.6 g

Fiber: 4 g

Fat: 1.17 g



Health Benefits

Watermelon: Anti-aging benefits, Anti-inflammatory properties, Asthma treatment, Body hydration, Cancer prevention, Digestive aid, Skin cleansing, Skin rejuvenation.

Pomegranate: Cancer prevention, Heart care, helps in cartilage regeneration, improves stomach health, increase in haemoglobin, increases metabolic rate, Prevents constipation.


Watermelon: Breathing difficulty, decrease in blood pressure, Dizziness, Eczema, Hives, Runny nose, Swelling of mouth, tongue or lips, Watery eyes

Pomegranate: Abdominal pains, Anaphylaxis, Itching

Side Effects

Watermelon: Allergic reaction, Bloating, Diarrhoea, Indigestion, Intestinal gas, Nausea, Vomiting

Pomegranate: Allergic reaction, Cold, breathing difficulty, Irritation, Swelling

Some facts about Watermelon:

  • Early explorers used watermelons as canteens.

  • In 1615, the word "watermelon" first appeared in the English lexicon.

  • A watermelon takes about 90 days to grow, from planting to harvesting.

  • According to Guinness World Records, Chris Kent of Sevierville, Tennessee grew the world's biggest watermelon in 2013, weighing 350.5 lbs.

  • In the United States and South America, more than 300 kinds of watermelon were grown. Watermelon varieties include seeded, seedless, tiny, and yellow & orange.

  • The earliest reported watermelon harvest happened over 5,000 years ago in Egypt, and it is represented in hieroglyphics on the walls of their ancient structures. Watermelons were frequently put in monarchs' burial tombs to sustain them in the afterlife.

Some facts about Pomegranate:

  • Pomegranates are classified as a super fruit.

  • Pomegranates can be stored up to 2 months in the refrigerator.

  • Pomegranates have no cholesterol or saturated fats.

  • Pomegranate trees thrive in hot, dry environments.

  • Pomegranate trees have a lifespan of over 200 years.

  • A single pomegranate may store over 1,000 seeds.

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