In the middle of summer, when it’s hot and sweating causes us to lose water and minerals, it’s difficult to resist the call of a juicy and refreshing fruit. And when it comes to choosing between melon and watermelon, the duel is close. These two stars of summer compete for freshness, but which one is really more hydrating? Analysis.
Hydration: draw… or almost
In terms of pure hydration, melon and watermelon are almost equal. Made up of more than 90% water, they are both excellent allies for compensating for water losses linked to heat or physical activity. In detail, watermelon contains 91.4 g of water per 100 g. Melon (cantaloupe type): approximately 90 g per 100 g.
“A slight advance for the watermelon therefore, which makes it an ultra-thirst-quenching snack” underlines the nutritionist. But focusing on water content is not enough to hydrate well: you also need to think about electrolytes, these minerals essential to the body’s balance.
Electrolytes: melon benefit
Melon, especially cantaloupe, scores a point here. It is richer in electrolytes, notably potassium, magnesium and sodium. These minerals are essential to prevent fatigue, cramps, headaches or muscle weakness in cases of dehydration.
Watermelon also contains it (especially potassium and a little magnesium), but in smaller quantities.
Vitamins and antioxidants: each has its own strengths
When it comes to vitamins, again, the match is almost zero, even if the two fruits do not have the same benefits.
- The melon is rich in beta-carotene, a precursor of vitamin A, excellent for the skin, vision and the immune system;
- Watermelon contains lycopene, an antioxidant known for its cardiovascular protective effects.
Sport and recovery: watermelon brings out its strengths
Among athletes, watermelon stands out thanks to citrulline, an amino acid with vasodilator effects which promote blood circulation and muscle recovery. A 2016 study even showed that watermelon puree can improve post-exercise recovery and strengthen immune function thanks to its natural antioxidants (including lycopene).
Digestion and fiber: melon fills you up better
In terms of digestion, this time it is the melon which wins over the watermelon:
- It contains twice as much dietary fiber (1.25 g per cup vs. 0.6 g);
- It is better tolerated by sensitive people, especially those suffering from irritable bowel syndrome
- It contains insoluble fiber, beneficial for transit, and soluble fiber, useful for blood sugar and cholesterol.
Watermelon, on the other hand, contains certain fermentable sugars (FODMAPs) which can cause bloating in the most vulnerable. It is better to know this.
Calories and blood sugar: reasonable equality
Finally, watermelon is a little lighter (30–35 kcal/100 g) than melon (45–50 kcal/100 g), a detail that can matter when monitoring weight. On the glycemic side, despite a high index, their glycemic load remains moderate, which allows them to be consumed as part of a balanced diet, even in cases of diabetes, provided that the portions are respected and that fruits are combined with sources of protein or good fats.
Verdict: a balanced match, to adapt according to your needs
Finally, melon or watermelon, the answer lies in your desire, a nourishing snack or a refreshing break?
- For pure hydration and an immediate refreshing effect: watermelon;
- To replenish minerals and satisfy: melon;
- For athletes or recovering: watermelon;
- For digestive comfort and fiber: melon.
No absolute winner: melon and watermelon are complementary. The best choice depends on your current objective… or simply on your desires! Alternating the two remains the best strategy to benefit from all their benefits this summer.