White Rice vs. Watermelon
Nutrition comparison of Cooked White 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
white rice
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and watermelon:
- Watermelon has signficantly less carbohydrates than white rice.
- White rice has more thiamin, niacin and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and watermelon has 77% less calories than white rice - watermelon has 30 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is similar to watermelon for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Watermelon | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 91% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has signficantly less carbohydrates than white rice - watermelon has 7.6g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Watermelon and white rice contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 290% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both watermelon and white rice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Watermelon has more Vitamin C than white rice - watermelon has 8.1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than white rice - watermelon has 28ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Watermelon and white rice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Watermelon and white rice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate. Both white rice and watermelon contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Rice | Watermelon | |
|---|---|---|
| Thiamin | 0.167 MG | 0.033 MG |
| Riboflavin | 0.016 MG | 0.021 MG |
| Niacin | 1.835 MG | 0.178 MG |
| Pantothenic acid | 0.411 MG | 0.221 MG |
| Vitamin B6 | 0.05 MG | 0.045 MG |
| Folate | 58 UG | 3 UG |
Minerals
calcium
Watermelon and white rice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 521% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Watermelon has 286% more potassium than white rice - watermelon has 112mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both white rice and watermelon contain small amounts of linoleic acid.
| White Rice | Watermelon | |
|---|---|---|
| linoleic acid | 0.046 G | 0.05 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Watermelon (Watermelon, raw) .
Cooked White 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 white rice contain more calories in 100 grams?White rice is high in calories and watermelon has 80% less calories than white rice - watermelon has 30 calories in 100g and white rice has 130 calories.
Does watermelon or white rice have more carbohydrates?
By weight, watermelon has signficantly fewer carbohydrates than white rice - watermelon has 7.6g of carbs for 100g and white rice has 28.6g of carbohydrates.