Wild Rice vs. Watermelon
Nutrition comparison of Cooked Wild 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
wild rice
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and watermelon:
- Watermelon has 65% less carbohydrates than wild rice.
- Watermelon has more beta-carotene and lycopene than wild rice, however, wild rice contains more lutein + zeaxanthin than watermelon.
- Wild rice has 7.4 times less sugar than watermelon.
- Wild rice has more riboflavin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and watermelon has 70% less calories than wild rice - watermelon has 30 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, wild rice is heavier in protein, lighter in carbs and similar to watermelon for fat. Wild rice has a macronutrient ratio of 15:82:3 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Watermelon | |
|---|---|---|
| Protein | 15% | 7% |
| Carbohydrates | 82% | 90% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 65% less carbohydrates than wild rice - watermelon has 7.6g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Wild rice has 350% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Wild rice has 7.4 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and wild rice has 0.73g of sugar.
Protein
protein
Wild rice has 554% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Both watermelon and wild rice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
Vitamins
Vitamin C
Watermelon has more Vitamin C than wild rice - watermelon has 8.1mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than wild rice - watermelon has 28ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Watermelon and wild rice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Watermelon and wild rice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
Wild rice has more riboflavin, niacin, Vitamin B6 and folate. Both wild rice and watermelon contain significant amounts of thiamin and pantothenic acid.
| Wild Rice | Watermelon | |
|---|---|---|
| Thiamin | 0.052 MG | 0.033 MG |
| Riboflavin | 0.087 MG | 0.021 MG |
| Niacin | 1.287 MG | 0.178 MG |
| Pantothenic acid | 0.154 MG | 0.221 MG |
| Vitamin B6 | 0.135 MG | 0.045 MG |
| Folate | 26 UG | 3 UG |
Minerals
calcium
Watermelon and wild rice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Watermelon and wild rice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Watermelon and wild rice contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and wild rice has 101mg 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 beta-carotene and lycopene than wild rice per 100 grams, however, wild rice contains more lutein + zeaxanthin than watermelon per 100 grams.
| Wild Rice | Watermelon | |
|---|---|---|
| beta-carotene | 2 UG | 303 UG |
| lutein + zeaxanthin | 64 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, wild rice has more linoleic acid than watermelon per 100 grams.
| Wild Rice | Watermelon | |
|---|---|---|
| linoleic acid | 0.119 G | 0.05 G |
| Total | 0.119 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: Wild Rice (Wild rice, cooked) and Watermelon (Watermelon, raw) .
Cooked Wild 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 wild rice contain more calories in 100 grams?Wild rice is high in calories and watermelon has 70% less calories than wild rice - watermelon has 30 calories in 100g and wild rice has 101 calories.
Does watermelon or wild rice have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than wild rice - watermelon has 7.6g of carbs for 100g and wild rice has 21.3g of carbohydrates.