Watermelon vs. Flaxseeds
Nutrition comparison of Watermelon and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and flaxseeds:
- Flaxseed has 75% less sugar than watermelon.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Watermelon has more beta-carotene and lycopene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than watermelon.
- Watermelon has signficantly less carbohydrates than flaxseed.
- Watermelon has signficantly less saturated fat than flaxseed.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and watermelon has 94% less calories than flaxseed - watermelon has 30 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Flaxseeds | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 90% | 21% |
| Fat | 4% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has signficantly less carbohydrates than flaxseed - watermelon has 7.6g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in flaxseeds comprise of 95% dietary fiber and 5% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 67 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Flaxseed has 75% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 28 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Watermelon has signficantly less saturated fat than flaxseed - watermelon has 0.02g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Watermelon has 12 times more Vitamin C than flaxseed - watermelon has 8.1mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than flaxseed - watermelon has 28ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Watermelon and flaxseeds contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Watermelon and flaxseeds contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Flaxseeds | |
|---|---|---|
| Thiamin | 0.033 MG | 1.644 MG |
| Riboflavin | 0.021 MG | 0.161 MG |
| Niacin | 0.178 MG | 3.08 MG |
| Pantothenic acid | 0.221 MG | 0.985 MG |
| Vitamin B6 | 0.045 MG | 0.473 MG |
| Folate | 3 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 35 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 22 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 626% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Antioxidants and Phytonutrients
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, watermelon has more beta-carotene and lycopene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than watermelon per 100 grams.
| Watermelon | Flaxseeds | |
|---|---|---|
| beta-carotene | 303 UG | ~ |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 651 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than watermelon per 100 grams.
| Watermelon | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.05 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.05 G | 5.91 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 Flaxseeds (Seeds, flaxseed) .
Watermelon g
()
|
Daily Values (%) |
Flaxseeds 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 flaxseeds contain more calories in 100 grams?Flaxseed is high in calories and watermelon has 90% less calories than flaxseed - watermelon has 30 calories in 100g and flaxseed has 534 calories.
Does watermelon or flaxseeds have more carbohydrates?
By weight, watermelon has signficantly fewer carbohydrates than flaxseed - watermelon has 7.6g of carbs for 100g and flaxseed has 28.9g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in flaxseeds comprise of 100% dietary fiber and 10% sugar.
Does watermelon or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 35 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does watermelon or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 22 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does watermelon or flaxseeds contain more potassium?
Flaxseed is a rich source of potassium and it has 630% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and flaxseed has 813mg of potassium.