In the middle of summer, when it is hot and sweating makes us lose water and minerals, difficult to resist the call of a juicy and refreshing fruit. And when it comes to choosing between the melon and the watermelon, the duel is tight. These two summer stars compete in freshness, but which is really the most hydrating? Analysis.
Hydration: draw … or almost
In terms of pure hydration, melon and watermelon are almost equal. Composed at more than 90 % water, they are both excellent allies to compensate for water losses linked to heat or physical activity. In detail, the watermelon is 91.4 g of water per 100 g. The melon (Cantaloup type): approximately 90 g per 100 g.
“A slight advance for watermelon therefore, which makes it an ultra-dealizing snack” underlines the nutritionist. But “stopping with the water content is not enough to have a lot: you also have to think of electrolytes, these essential minerals for the body balance.
Electrolytes: Melon advantage
The melon, notably Cantaloup, marks a point here. It is richer in electrolytes, including potassium, magnesium and sodium. These minerals are essential to prevent fatigue, cramps, headaches or muscle weakness in case of dehydration.
The watermelon also contains (especially potassium and a little magnesium), but in lower quantities.
Vitamins and antioxidants: each his strength
Vitamin questions again, the match is almost zero, even if the two fruits do not have the same assets.
- The melon is rich in beta-carotene, a precursor of vitamin A, excellent for the skin, vision and the immune system;
- The watermelon Contains lycopene, an antioxidant renowned for its cardiovascular protective effects.
Sport and recovery: watermelon takes out its strengths
Among athletes, watermelon is however distinguished thanks to Citrulline, an amino acid with vasodilator effects which promote blood circulation and muscle recovery. A 2016 study has even shown that watermelon puree can improve post-effect recovery and strengthen immune function thanks to its natural antioxidants (including Lycopene).
Digestion and fibers: the melon satisfies better
On the digestion side, this time it is the melon that prevails 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 with irritable intestine syndrome
- It contains insoluble fibers, beneficial for transit, and soluble fibers, useful for blood sugar and cholesterol.
The watermelon, on the other hand, contains certain fermentable sugars (FODMAPS) which can cause bloating in the most fragile.
Calories and blood sugar: reasonable equality
Finally, the watermelon is a little lighter (30–35 kcal/100 g) than the melon (45–50 kcal/100 g), a detail that can count in the event of weight monitoring. On the blood sugar side, despite a high index, their glycemic load remains moderate, which allows them to be consumed within the framework of a balanced diet, even in the event of diabetes, provided that we respect portions and associate the fruits with sources of protein or good fats.
Verdict: a balanced match, to be adapted according to your needs
Finally, melon or watermelon, the answer is in your desire, a nourishing chick or a freshness break?
- For pure hydration and an immediate refreshing effect: watermelon;
- To reconstruct minerals and satiate: the melon;
- For athletes or recovery: watermelon;
- For digestive comfort and fibers: melon.
No absolute winner: melon and watermelon are complementary. The best choice depends on your goal of the moment … or just your desires! Alternating the two remains the best strategy to enjoy all their benefits this summer.