Pasta vs. Watermelon
Nutrition comparison of Pasta and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and watermelon:
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and watermelon has 92% less calories than pasta - watermelon has 30 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to watermelon for fat. Pasta has a macronutrient ratio of 14:82:4 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Watermelon | |
|---|---|---|
| Protein | 14% | 7% |
| Carbohydrates | 82% | 90% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and watermelon has 90% less carbohydrates than pasta - watermelon has 7.6g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 700% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Watermelon and pasta contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 20 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both watermelon and pasta are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin C
Watermelon has more Vitamin C than pasta - watermelon has 8.1mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than pasta - watermelon has 28ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Watermelon and pasta contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Watermelon and pasta contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Watermelon | |
|---|---|---|
| Thiamin | 0.891 MG | 0.033 MG |
| Riboflavin | 0.4 MG | 0.021 MG |
| Niacin | 7.177 MG | 0.178 MG |
| Pantothenic acid | 0.431 MG | 0.221 MG |
| Vitamin B6 | 0.142 MG | 0.045 MG |
| Folate | 237 UG | 3 UG |
Minerals
calcium
Pasta has 200% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 12 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Pasta is a great source of potassium and it has 99% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and pasta has 223mg 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 pasta and watermelon contain small amounts of lutein + zeaxanthin.
| Pasta | Watermelon | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 8 UG |
| beta-carotene | ~ | 303 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than watermelon per 100 grams.
| Pasta | Watermelon | |
|---|---|---|
| linoleic acid | 0.54 G | 0.05 G |
| Total | 0.54 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: Pasta (Pasta, dry, enriched) and Watermelon (Watermelon, raw) .
Pasta 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 pasta contain more calories in 100 grams?Pasta is high in calories and watermelon has 90% less calories than pasta - watermelon has 30 calories in 100g and pasta has 371 calories.
Does watermelon or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and watermelon has 90% fewer carbohydrates than pasta - watermelon has 7.6g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does watermelon or pasta contain more iron?
Pasta is an abundant source of iron and it has 12 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and pasta has 3.3mg of iron.