Watermelon vs. Spam
Nutrition comparison of Watermelon and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and spam:
- Spam has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, watermelon contains more pantothenic acid.
- Spam is an excellent source of Vitamin C, potassium and protein.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spam is high in calories and watermelon has 90% less calories than spam - watermelon has 30 calories per 100 grams and spam has 293 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to spam per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Spam | |
|---|---|---|
| Protein | 7% | 17% |
| Carbohydrates | 90% | 5% |
| Fat | 4% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and spam contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and spam has 3.4g of carbohydrates.
dietary fiber
Watermelon has more dietary fiber than spam - watermelon has 0.4g of dietary fiber per 100 grams and spam does not contain significant amounts.
sugar
Spam has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Spam is an excellent source of protein and it has 19 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and spam has 12.5g of protein.
Fat
saturated fat
Spam is high in saturated fat and watermelon has 100% less saturated fat than spam - watermelon has 0.02g of saturated fat per 100 grams and spam has 8.9g of saturated fat.
cholesterol
Watermelon has less cholesterol than spam - spam has 76mg of cholesterol per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has 431% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and spam has 43mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than spam - watermelon has 28ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than watermelon - spam has 23iu of Vitamin D per 100 grams and watermelon does not contain significant amounts.
Vitamin E
Watermelon and spam contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.
Vitamin K
Watermelon and spam contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and spam does not contain significant amounts.
The B Vitamins
Spam has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, watermelon contains more pantothenic acid. Both watermelon and spam contain significant amounts of folate.
| Watermelon | Spam | |
|---|---|---|
| Thiamin | 0.033 MG | 0.264 MG |
| Riboflavin | 0.021 MG | 0.179 MG |
| Niacin | 0.178 MG | 3.175 MG |
| Pantothenic acid | 0.221 MG | ~ |
| Vitamin B6 | 0.045 MG | 0.283 MG |
| Folate | 3 UG | 4 UG |
| Vitamin B12 | ~ | 0.61 UG |
Minerals
calcium
Watermelon has more calcium than spam - watermelon has 7mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Spam has 167% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and spam has 0.64mg of iron.
potassium
Spam is an excellent source of potassium and it has 404% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and spam has 564mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, spam has more linoleic acid than watermelon per 100 grams.
| Watermelon | Spam | |
|---|---|---|
| linoleic acid | 0.05 G | 2.436 G |
| Total | 0.05 G | 2.436 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 Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) .
Watermelon g
()
|
Daily Values (%) |
Spam 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 spam contain more calories in 100 grams?Spam is high in calories and watermelon has 90% less calories than spam - watermelon has 30 calories in 100g and spam has 293 calories.
Does watermelon or spam have more carbohydrates?
By weight, watermelon and spam contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and spam has 3.4g of carbohydrates.
Does watermelon or spam contain more potassium?
Spam is a rich source of potassium and it has 400% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and spam has 564mg of potassium.