Watermelon vs. Pistachio
Nutrition comparison of Watermelon and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and pistachio:
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Watermelon has 73% less carbohydrates than pistachio.
- Watermelon has more lycopene than pistachio, however, pistachio contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and watermelon has 95% less calories than pistachio - watermelon has 30 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Pistachio | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 90% | 19% |
| Fat | 4% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 73% less carbohydrates than pistachio - watermelon has 7.6g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 24 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Watermelon and pistachio contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 33 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and watermelon has 100% less saturated fat than pistachio - watermelon has 0.02g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Watermelon has 170% more Vitamin C than pistachio - watermelon has 8.1mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Watermelon and pistachio contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has 42 times more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Watermelon and pistachio contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Pistachio | |
|---|---|---|
| Thiamin | 0.033 MG | 0.695 MG |
| Riboflavin | 0.021 MG | 0.234 MG |
| Niacin | 0.178 MG | 1.373 MG |
| Pantothenic acid | 0.221 MG | 0.513 MG |
| Vitamin B6 | 0.045 MG | 1.122 MG |
| Folate | 3 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 14 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 15 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 799% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and pistachio has 1007mg 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 lycopene than pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than watermelon per 100 grams. Both watermelon and pistachio contain significant amounts of beta-carotene.
| Watermelon | Pistachio | |
|---|---|---|
| beta-carotene | 303 UG | 159 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 1160 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than watermelon per 100 grams.
| Watermelon | Pistachio | |
|---|---|---|
| linoleic acid | 0.05 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.05 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Watermelon g
()
|
Daily Values (%) |
Pistachio 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 pistachio contain more calories in 100 grams?Pistachio is high in calories and watermelon has 100% less calories than pistachio - watermelon has 30 calories in 100g and pistachio has 572 calories.
Does watermelon or pistachio have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than pistachio - watermelon has 7.6g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does watermelon or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 14 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does watermelon or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 15 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and pistachio has 4mg of iron.
Does watermelon or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 800% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and pistachio has 1007mg of potassium.