Watermelon vs. Pistachio

Nutrition comparison of Watermelon and Pistachio


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of watermelon versus pistachio (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in watermelon and pistachio:

  • Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
  • Watermelon has 73% less carbohydrates than pistachio.
  • Watermelon has more lycopene than pistachio, however, pistachio contains more lutein + zeaxanthin than watermelon.
Detailed nutritional comparison of watermelon and pistachio 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: Watermelon (Watermelon, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Pistachio src

Calories and Carbs

calories

Pistachio is high in calories and watermelon has 95% less calories than pistachio - watermelon has 30 calories per 100 grams and pistachio has 572 calories.

For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Watermelon has a macronutrient ratio of 7:88:5 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Pistachio
Protein 7% 14%
Carbohydrates 88% 19%
Fat 5% 68%
Alcohol ~ ~

carbohydrates

Watermelon has 73% less carbohydrates than pistachio - watermelon has 7.6g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.

dietary fiber

Pistachio is an excellent source of dietary fiber and it has 24 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.

sugar

Watermelon and pistachio contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and pistachio has 7.7g of sugar.

Protein

protein

Pistachio is an excellent source of protein and it has 33 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and pistachio has 21.1g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and watermelon has 100% less saturated fat than pistachio - watermelon has 0.02g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.

Vitamins

Vitamin C

Watermelon has 170% more Vitamin C than pistachio - watermelon has 8.1mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.

Vitamin A

Watermelon and pistachio contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.

Vitamin E

Pistachio has 42 times more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.

Vitamin K

Watermelon and pistachio contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Watermelon Pistachio
Thiamin 0.033 MG 0.695 MG
Riboflavin 0.021 MG 0.234 MG
Niacin 0.178 MG 1.373 MG
Pantothenic acid 0.221 MG 0.513 MG
Vitamin B6 0.045 MG 1.122 MG
Folate 3 UG 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 14 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and pistachio has 107mg of calcium.

iron

Pistachio is an excellent source of iron and it has 15 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and pistachio has 4mg of iron.

potassium

Pistachio is an excellent source of potassium and it has 799% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and pistachio has 1007mg 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 lycopene than pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than watermelon per 100 grams. Both watermelon and pistachio contain significant amounts of beta-carotene.

Watermelon Pistachio
beta-carotene 303 UG 159 UG
lycopene 4532 UG ~
lutein + zeaxanthin 8 UG 1160 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, pistachio has more linoleic acid than watermelon per 100 grams.

Watermelon Pistachio
linoleic acid 0.05 G 13.125 G
other omega 6 ~ 0.005 G
Total 0.05 G 13.13 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 Watermelon or Pistachio .

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does watermelon or pistachio contain more calories in 100 grams?
Pistachio is high in calories and watermelon has 100% less calories than pistachio - watermelon has 30 calories in 100g and pistachio has 572 calories.

Does watermelon or pistachio have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than pistachio - watermelon has 7.6g of carbs for 100g and pistachio has 28.3g of carbohydrates.

Does watermelon or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 14 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and pistachio has 107mg of calcium.

Does watermelon or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 15 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and pistachio has 4mg of iron.

Does watermelon or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 800% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and pistachio has 1007mg of potassium.