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.
Detailed nutritional comparison of pasta and watermelon is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Watermelon src

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, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Watermelon
Protein 14% 7%
Carbohydrates 82% 88%
Fat 4% 5%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pasta or Watermelon .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Watermelon (Watermelon, raw) .

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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.