Brown Rice vs. Watermelon

Nutrition comparison of Cooked Brown Rice and Watermelon


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

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

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

  • Brown rice has 24.8 times less sugar than watermelon.
  • Brown rice has more thiamin, riboflavin, niacin and Vitamin B6.
  • Watermelon has 70% less carbohydrates than brown rice.
Detailed nutritional comparison of brown rice 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Watermelon src

Calories and Carbs

calories

Brown rice is high in calories and watermelon has 76% less calories than brown rice - watermelon has 30 calories per 100 grams and brown rice has 123 calories.

For macronutrient ratios, brown rice is lighter in carbs and similar to watermelon for protein and fat. Brown rice has a macronutrient ratio of 9:84:7 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Watermelon
Protein 9% 7%
Carbohydrates 84% 90%
Fat 7% 4%
Alcohol ~ ~

carbohydrates

Watermelon has 70% less carbohydrates than brown rice - watermelon has 7.6g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.

dietary fiber

Brown rice has 300% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.

sugar

Brown rice has 24.8 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and brown rice has 0.24g of sugar.

Protein

protein

Brown rice has 349% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and brown rice has 2.7g of protein.

Fat

saturated fat

Both watermelon and brown rice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.

Vitamins

Vitamin C

Watermelon has more Vitamin C than brown rice - watermelon has 8.1mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.

Vitamin A

Watermelon has more Vitamin A than brown rice - watermelon has 28ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Watermelon and brown rice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.

Vitamin K

Watermelon and brown rice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.

The B Vitamins

Brown rice has more thiamin, riboflavin, niacin and Vitamin B6. Both brown rice and watermelon contain significant amounts of pantothenic acid and folate.

Brown Rice Watermelon
Thiamin 0.178 MG 0.033 MG
Riboflavin 0.069 MG 0.021 MG
Niacin 2.561 MG 0.178 MG
Pantothenic acid 0.38 MG 0.221 MG
Vitamin B6 0.123 MG 0.045 MG
Folate 9 UG 3 UG

Minerals

calcium

Watermelon and brown rice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and brown rice has 3mg of calcium.

iron

Watermelon and brown rice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and brown rice has 0.56mg of iron.

potassium

Watermelon and brown rice contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and brown rice has 86mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Brown Rice Watermelon
other omega 6 0.004 G ~
linoleic acid 0.355 G 0.05 G
Total 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Watermelon (Watermelon, raw) .

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FAQ

Does watermelon or brown rice contain more calories in 100 grams?
Brown rice is high in calories and watermelon has 80% less calories than brown rice - watermelon has 30 calories in 100g and brown rice has 123 calories.

Does watermelon or brown rice have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than brown rice - watermelon has 7.6g of carbs for 100g and brown rice has 25.6g of carbohydrates.

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