Watermelon vs. Peanuts
Nutrition comparison of Watermelon and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and peanuts:
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
- Watermelon has 64% less carbohydrates than peanut.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and watermelon has 95% less calories than peanut - watermelon has 30 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Peanuts | |
|---|---|---|
| Protein | 7% | 16% |
| Carbohydrates | 90% | 14% |
| Fat | 4% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 64% less carbohydrates than peanut - watermelon has 7.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 20 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Watermelon and peanuts contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 38 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and watermelon has 100% less saturated fat than peanut - watermelon has 0.02g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and watermelon are low in trans fat - peanut has 0.03g of trans fat per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than peanut - watermelon has 8.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than peanut - watermelon has 28ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 97 times more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Watermelon and peanuts contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Peanuts | |
|---|---|---|
| Thiamin | 0.033 MG | 0.152 MG |
| Riboflavin | 0.021 MG | 0.197 MG |
| Niacin | 0.178 MG | 14.355 MG |
| Pantothenic acid | 0.221 MG | 1.011 MG |
| Vitamin B6 | 0.045 MG | 0.466 MG |
| Folate | 3 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 729% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 558% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 466% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than watermelon per 100 grams.
| Watermelon | Peanuts | |
|---|---|---|
| linoleic acid | 0.05 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.05 G | 9.719 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .
Watermelon g
()
|
Daily Values (%) |
Peanuts 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 peanuts contain more calories in 100 grams?Peanut is high in calories and watermelon has 100% less calories than peanut - watermelon has 30 calories in 100g and peanut has 587 calories.
Does watermelon or peanuts have more carbohydrates?
By weight, watermelon has 60% fewer carbohydrates than peanut - watermelon has 7.6g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does watermelon or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 470% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and peanut has 634mg of potassium.