Watermelon vs. Lentils
Nutrition comparison of Watermelon and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and lentils:
- Lentil has 71% less sugar than watermelon.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
- Watermelon has 62% less carbohydrates than lentil.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and watermelon has 74% less calories than lentil - watermelon has 30 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and similar to lentils for fat. Watermelon has a macronutrient ratio of 7:90:4 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Lentils | |
|---|---|---|
| Protein | 7% | 30% |
| Carbohydrates | 90% | 67% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 62% less carbohydrates than lentil - watermelon has 7.6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 18 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 71% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 13 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both watermelon and lentils are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Watermelon has 440% more Vitamin C than lentil - watermelon has 8.1mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than lentil - watermelon has 28ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Watermelon and lentils contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Watermelon and lentils contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Lentils | |
|---|---|---|
| Thiamin | 0.033 MG | 0.169 MG |
| Riboflavin | 0.021 MG | 0.073 MG |
| Niacin | 0.178 MG | 1.06 MG |
| Pantothenic acid | 0.221 MG | 0.638 MG |
| Vitamin B6 | 0.045 MG | 0.178 MG |
| Folate | 3 UG | 181 UG |
Minerals
calcium
Lentil has 171% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 12 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 229% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and lentil has 369mg 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 | Lentils | |
|---|---|---|
| beta-carotene | 303 UG | 5 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than watermelon per 100 grams.
| Watermelon | Lentils | |
|---|---|---|
| linoleic acid | 0.05 G | 0.137 G |
| Total | 0.05 G | 0.137 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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Watermelon g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils contain more calories in 100 grams?Lentil is high in calories and watermelon has 70% less calories than lentil - watermelon has 30 calories in 100g and lentil has 116 calories.
Does watermelon or lentils have more carbohydrates?
By weight, watermelon has 60% fewer carbohydrates than lentil - watermelon has 7.6g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does watermelon or lentils contain more iron?
Lentil is an abundant source of iron and it has 12 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and lentil has 3.3mg of iron.
Does watermelon or lentils contain more potassium?
Lentil is a rich source of potassium and it has 230% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and lentil has 369mg of potassium.