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.
Detailed nutritional comparison of watermelon and lentils is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Watermelon src
Image of Lentils src

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

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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.