Watermelon vs. Almonds
Nutrition comparison of Watermelon and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and almonds:
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Watermelon has 65% less carbohydrates than almond.
- Watermelon has signficantly less saturated fat than almond.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and watermelon has 95% less calories than almond - watermelon has 30 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Almonds | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 90% | 14% |
| Fat | 4% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 65% less carbohydrates than almond - watermelon has 7.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 30 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Watermelon and almonds contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 33 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Watermelon has signficantly less saturated fat than almond - watermelon has 0.02g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and watermelon are low in trans fat - almond has 0.02g of trans fat per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than almond - watermelon has 8.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than almond - watermelon has 28ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 511 times more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Watermelon and almonds contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Almonds | |
|---|---|---|
| Thiamin | 0.033 MG | 0.205 MG |
| Riboflavin | 0.021 MG | 1.138 MG |
| Niacin | 0.178 MG | 3.618 MG |
| Pantothenic acid | 0.221 MG | 0.471 MG |
| Vitamin B6 | 0.045 MG | 0.137 MG |
| Folate | 3 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 37 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 14 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 554% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, watermelon has more luteolin than almond per 100 grams, however, almond contains more isorhamnetin and quercetin than watermelon per 100 grams. Both watermelon and almonds contain significant amounts of kaempferol.
| Watermelon | Almonds | |
|---|---|---|
| luteolin | 0.46 mg | ~ |
| kaempferol | 0.45 mg | 0.39 mg |
| isorhamnetin | ~ | 2.64 mg |
| Quercetin | ~ | 0.36 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both watermelon and almonds contain small amounts of lutein + zeaxanthin.
| Watermelon | Almonds | |
|---|---|---|
| beta-carotene | 303 UG | 1 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than watermelon per 100 grams.
| Watermelon | Almonds | |
|---|---|---|
| linoleic acid | 0.05 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.05 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Almonds (Nuts, almonds) .
Watermelon g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watermelon or almonds contain more calories in 100 grams?Almond is high in calories and watermelon has 100% less calories than almond - watermelon has 30 calories in 100g and almond has 579 calories.
Does watermelon or almonds have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than almond - watermelon has 7.6g of carbs for 100g and almond has 21.6g of carbohydrates.
Does watermelon or almonds contain more calcium?
Almond is a rich source of calcium and it has 37 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and almond has 269mg of calcium.
Does watermelon or almonds contain more iron?
Almond is an abundant source of iron and it has 14 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and almond has 3.7mg of iron.
Does watermelon or almonds contain more potassium?
Almond is a rich source of potassium and it has 550% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and almond has 733mg of potassium.