Watermelon vs. Hazelnut
Nutrition comparison of Watermelon and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and hazelnut:
- Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Watermelon has 57% less carbohydrates than hazelnut.
- Watermelon has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and watermelon has 95% less calories than hazelnut - watermelon has 30 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, watermelon is much heavier in carbs, much lighter in fat and similar to hazelnut for protein. Watermelon has a macronutrient ratio of 7:90:4 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Hazelnut | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 90% | 10% |
| Fat | 4% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 57% less carbohydrates than hazelnut - watermelon has 7.6g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has 22 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Watermelon and hazelnut contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 23 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Watermelon has signficantly less saturated fat than hazelnut - watermelon has 0.02g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Watermelon has 113% more Vitamin C than hazelnut - watermelon has 8.1mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Watermelon has 833% more Vitamin A than hazelnut - watermelon has 28ug of Vitamin A per 100 grams and hazelnut has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 304 times more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Watermelon and hazelnut contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Hazelnut | |
|---|---|---|
| Thiamin | 0.033 MG | 0.338 MG |
| Riboflavin | 0.021 MG | 0.123 MG |
| Niacin | 0.178 MG | 2.05 MG |
| Pantothenic acid | 0.221 MG | 0.923 MG |
| Vitamin B6 | 0.045 MG | 0.62 MG |
| Folate | 3 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 16 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 17 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 574% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and hazelnut has 755mg 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 | Hazelnut | |
|---|---|---|
| beta-carotene | 303 UG | 36 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than watermelon per 100 grams.
| Watermelon | Hazelnut | |
|---|---|---|
| linoleic acid | 0.05 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.05 G | 8.463 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Watermelon g
()
|
Daily Values (%) |
Hazelnut 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 hazelnut contain more calories in 100 grams?Hazelnut is high in calories and watermelon has 100% less calories than hazelnut - watermelon has 30 calories in 100g and hazelnut has 646 calories.
Does watermelon or hazelnut have more carbohydrates?
By weight, watermelon has 60% fewer carbohydrates than hazelnut - watermelon has 7.6g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does watermelon or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 16 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does watermelon or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 17 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does watermelon or hazelnut contain more potassium?
Hazelnut is a rich source of potassium and it has 570% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and hazelnut has 755mg of potassium.