Watermelon vs. Spirulina
Nutrition comparison of Watermelon and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and spirulina:
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin E than watermelon.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Watermelon has 164.6 times less saturated fat than spirulina.
- Watermelon has 68% less carbohydrates than spirulina.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and watermelon has 90% less calories than spirulina - watermelon has 30 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Spirulina | |
|---|---|---|
| Protein | 7% | 59% |
| Carbohydrates | 90% | 25% |
| Fat | 4% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 68% less carbohydrates than spirulina - watermelon has 7.6g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 800% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Watermelon and spirulina contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 93 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Watermelon has 164.6 times less saturated fat than spirulina - watermelon has 0.02g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Watermelon and spirulina contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Watermelon and spirulina contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has signficantly more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 254 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Spirulina | |
|---|---|---|
| Thiamin | 0.033 MG | 2.38 MG |
| Riboflavin | 0.021 MG | 3.67 MG |
| Niacin | 0.178 MG | 12.82 MG |
| Pantothenic acid | 0.221 MG | 3.48 MG |
| Vitamin B6 | 0.045 MG | 0.364 MG |
| Folate | 3 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 16 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 117 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 11 times more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and spirulina has 1363mg 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, both watermelon and spirulina contain significant amounts of beta-carotene.
| Watermelon | Spirulina | |
|---|---|---|
| beta-carotene | 303 UG | 342 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than watermelon per 100 grams.
| Watermelon | Spirulina | |
|---|---|---|
| linoleic acid | 0.05 G | 1.254 G |
| Total | 0.05 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Watermelon g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Spirulina is high in calories and watermelon has 90% less calories than spirulina - watermelon has 30 calories in 100g and spirulina has 290 calories.
Is watermelon or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 93 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and spirulina has 57.5g of protein.
Does watermelon or spirulina have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than spirulina - watermelon has 7.6g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does watermelon or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 16 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does watermelon or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 117 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does watermelon or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 11 times more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and spirulina has 1363mg of potassium.