Oats vs. Watermelon
Nutrition comparison of Oats and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and watermelon:
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
- Watermelon has 75 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (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
Oat is high in calories and watermelon has 92% less calories than oat - watermelon has 30 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to watermelon per calorie. Oats has a macronutrient ratio of 17:67:16 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Watermelon | |
|---|---|---|
| Protein | 17% | 7% |
| Carbohydrates | 67% | 90% |
| Fat | 16% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and watermelon has 89% less carbohydrates than oat - watermelon has 7.6g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 25 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 26 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Watermelon has 75 times less saturated fat than oat - watermelon has 0.02g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Watermelon has more Vitamin C than oat - watermelon has 8.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than oat - watermelon has 28ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Watermelon and oats contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Watermelon and oats contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Watermelon | |
|---|---|---|
| Thiamin | 0.763 MG | 0.033 MG |
| Riboflavin | 0.139 MG | 0.021 MG |
| Niacin | 0.961 MG | 0.178 MG |
| Pantothenic acid | 1.349 MG | 0.221 MG |
| Vitamin B6 | 0.119 MG | 0.045 MG |
| Folate | 56 UG | 3 UG |
Minerals
calcium
Oat is a great source of calcium and it has 671% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 18 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 283% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than watermelon per 100 grams.
| Oats | Watermelon | |
|---|---|---|
| linoleic acid | 2.424 G | 0.05 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Watermelon (Watermelon, raw) .
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and watermelon has 90% less calories than oat - watermelon has 30 calories in 100g and oat has 389 calories.
Does watermelon or oats have more carbohydrates?
By weight, oat is high in carbohydrates and watermelon has 90% fewer carbohydrates than oat - watermelon has 7.6g of carbs for 100g and oat has 66.3g of carbohydrates.
Does watermelon or oats contain more iron?
Oat is an abundant source of iron and it has 18 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and oat has 4.7mg of iron.
Does watermelon or oats contain more potassium?
Oat is a rich source of potassium and it has 280% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and oat has 429mg of potassium.