Watermelon vs. Nori
Nutrition comparison of Watermelon and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and nori:
- Nori has 11.6 times less sugar than watermelon.
- Nori has more beta-carotene than watermelon, however, watermelon contains more lycopene than nori.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Nori has signficantly more iron than watermelon.
- Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and nori contain similar amounts of calories - watermelon has 30 calories per 100 grams and nori has 35 calories.
For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and heavier in fat compared to nori per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Nori | |
|---|---|---|
| Protein | 7% | 67% |
| Carbohydrates | 90% | 33% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and nori contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and nori has 5.1g of carbohydrates.
dietary fiber
Watermelon and nori contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and nori has 0.3g of dietary fiber.
sugar
Nori has 11.6 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and nori has 0.49g of sugar.
Protein
protein
Nori has 852% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and nori has 5.8g of protein.
Fat
saturated fat
Both watermelon and nori are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and nori has 0.06g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 381% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and nori has 39mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 829% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and nori has 260ug of Vitamin A.
Vitamin E
Watermelon and nori contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and nori has 1mg of Vitamin E.
Vitamin K
Watermelon and nori contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and nori has 4ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Nori | |
|---|---|---|
| Thiamin | 0.033 MG | 0.098 MG |
| Riboflavin | 0.021 MG | 0.446 MG |
| Niacin | 0.178 MG | 1.47 MG |
| Pantothenic acid | 0.221 MG | 0.521 MG |
| Vitamin B6 | 0.045 MG | 0.159 MG |
| Folate | 3 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 900% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and nori has 70mg of calcium.
iron
Nori has signficantly more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and nori has 1.8mg of iron.
potassium
Nori is an excellent source of potassium and it has 218% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and nori has 356mg 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, nori has more beta-carotene than watermelon per 100 grams, however, watermelon contains more lycopene than nori per 100 grams.
| Watermelon | Nori | |
|---|---|---|
| beta-carotene | 303 UG | 3121 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and nori contain small amounts of linoleic acid.
| Watermelon | Nori | |
|---|---|---|
| linoleic acid | 0.05 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.05 G | 0.013 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 Nori (Seaweed, laver, raw) .
Watermelon g
()
|
Daily Values (%) |
Nori 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 nori contain more calories in 100 grams?Watermelon and nori contain similar amounts of calories - watermelon has 30 calories in 100g and nori has 35 calories.
Is watermelon or nori better for protein?
Nori has 850% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and nori has 5.8g of protein.
Does watermelon or nori have more carbohydrates?
By weight, watermelon and nori contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and nori has 5.1g of carbohydrates.
Does watermelon or nori contain more calcium?
Nori is a rich source of calcium and it has 900% more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and nori has 70mg of calcium.
Does watermelon or nori contain more potassium?
Nori is a rich source of potassium and it has 220% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and nori has 356mg of potassium.