Brown Rice vs. Watermelon
Nutrition comparison of Cooked Brown Rice and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and watermelon:
- Brown rice has 24.8 times less sugar than watermelon.
- Brown rice has more thiamin, riboflavin, niacin and Vitamin B6.
- Watermelon has 70% less carbohydrates than brown rice.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and watermelon has 76% less calories than brown rice - watermelon has 30 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in carbs and similar to watermelon for protein and fat. Brown rice has a macronutrient ratio of 9:84:7 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Watermelon | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 84% | 90% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 70% less carbohydrates than brown rice - watermelon has 7.6g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has 300% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice has 24.8 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 349% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both watermelon and brown rice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Watermelon has more Vitamin C than brown rice - watermelon has 8.1mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than brown rice - watermelon has 28ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Watermelon and brown rice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Watermelon and brown rice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin and Vitamin B6. Both brown rice and watermelon contain significant amounts of pantothenic acid and folate.
| Brown Rice | Watermelon | |
|---|---|---|
| Thiamin | 0.178 MG | 0.033 MG |
| Riboflavin | 0.069 MG | 0.021 MG |
| Niacin | 2.561 MG | 0.178 MG |
| Pantothenic acid | 0.38 MG | 0.221 MG |
| Vitamin B6 | 0.123 MG | 0.045 MG |
| Folate | 9 UG | 3 UG |
Minerals
calcium
Watermelon and brown rice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Watermelon and brown rice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Watermelon and brown rice contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than watermelon per 100 grams.
| Brown Rice | Watermelon | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.05 G |
| Total | 0.359 G | 0.05 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Watermelon (Watermelon, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Watermelon 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and watermelon has 80% less calories than brown rice - watermelon has 30 calories in 100g and brown rice has 123 calories.
Does watermelon or brown rice have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than brown rice - watermelon has 7.6g of carbs for 100g and brown rice has 25.6g of carbohydrates.