Watermelon vs. Peanut Butter
Nutrition comparison of Watermelon and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and peanut butter:
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than watermelon.
- Peanut butter has signficantly more iron than watermelon.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
- Watermelon has 65% less carbohydrates than peanut butter.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and watermelon has 95% less calories than peanut butter - watermelon has 30 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Peanut Butter | |
|---|---|---|
| Protein | 7% | 15% |
| Carbohydrates | 90% | 14% |
| Fat | 4% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 65% less carbohydrates than peanut butter - watermelon has 7.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 19 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Watermelon and peanut butter contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter 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 butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and watermelon has 100% less saturated fat than peanut butter - watermelon has 0.02g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Watermelon has more Vitamin C than peanut butter - watermelon has 8.1mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than peanut butter - watermelon has 28ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Watermelon and peanut butter contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Peanut Butter | |
|---|---|---|
| Thiamin | 0.033 MG | 0.106 MG |
| Riboflavin | 0.021 MG | 0.111 MG |
| Niacin | 0.178 MG | 13.696 MG |
| Pantothenic acid | 0.221 MG | 1.118 MG |
| Vitamin B6 | 0.045 MG | 0.418 MG |
| Folate | 3 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 543% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 565% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than watermelon per 100 grams.
| Watermelon | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.05 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.05 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Watermelon g
()
|
Daily Values (%) |
Peanut Butter 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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and watermelon has 100% less calories than peanut butter - watermelon has 30 calories in 100g and peanut butter has 589 calories.
Does watermelon or peanut butter have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than peanut butter - watermelon has 7.6g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does watermelon or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 570% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and peanut butter has 745mg of potassium.