Watermelon vs. Nutmeg

Nutrition comparison of Watermelon and Nutmeg


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

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

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

  • Nutmeg has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watermelon contains more pantothenic acid.
  • Nutmeg is an excellent source of calcium, dietary fiber, iron and potassium.
Detailed nutritional comparison of watermelon and nutmeg 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 Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Nutmeg src

Calories and Carbs

calories

Nutmeg is high in calories and watermelon has 94% less calories than nutmeg - watermelon has 30 calories per 100 grams and nutmeg has 525 calories.

For macronutrient ratios, watermelon is heavier in protein, much heavier in carbs and much lighter in fat compared to nutmeg per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Nutmeg
Protein 7% 3%
Carbohydrates 90% 37%
Fat 4% 60%
Alcohol ~ ~

carbohydrates

Nutmeg is high in carbohydrates and watermelon has 85% less carbohydrates than nutmeg - watermelon has 7.6g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.

dietary fiber

Nutmeg is an excellent source of dietary fiber and it has 51 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.

sugar

Watermelon and nutmeg contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and nutmeg has 3g of sugar.

Protein

protein

Nutmeg has 857% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and nutmeg has 5.8g of protein.

Fat

saturated fat

Nutmeg is high in saturated fat and watermelon has 100% less saturated fat than nutmeg - watermelon has 0.02g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Watermelon has 460% more Vitamin A than nutmeg - watermelon has 28ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.

Vitamin E

Watermelon and nutmeg contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.

Vitamin K

Watermelon and nutmeg contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.

The B Vitamins

Nutmeg has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watermelon contains more pantothenic acid.

Watermelon Nutmeg
Thiamin 0.033 MG 0.346 MG
Riboflavin 0.021 MG 0.057 MG
Niacin 0.178 MG 1.299 MG
Pantothenic acid 0.221 MG ~
Vitamin B6 0.045 MG 0.16 MG
Folate 3 UG 76 UG

Minerals

calcium

Nutmeg is an excellent source of calcium and it has 25 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and nutmeg has 184mg of calcium.

iron

Nutmeg is an excellent source of iron and it has 11 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and nutmeg has 3mg of iron.

potassium

Nutmeg is an excellent source of potassium and it has 213% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and nutmeg has 350mg 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 Nutmeg
beta-carotene 303 UG 28 UG
lycopene 4532 UG ~
lutein + zeaxanthin 8 UG ~

Omega-3 and Omega-6

omega 6s

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

Watermelon Nutmeg
linoleic acid 0.05 G 0.35 G
Total 0.05 G 0.35 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 Nutmeg (Spices, nutmeg, ground) .

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FAQ

Does watermelon or nutmeg contain more calories in 100 grams?
Nutmeg is high in calories and watermelon has 90% less calories than nutmeg - watermelon has 30 calories in 100g and nutmeg has 525 calories.

Does watermelon or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and watermelon has 90% fewer carbohydrates than nutmeg - watermelon has 7.6g of carbs for 100g and nutmeg has 49.3g of carbohydrates.

Does watermelon or nutmeg contain more calcium?
Nutmeg is a rich source of calcium and it has 25 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and nutmeg has 184mg of calcium.

Does watermelon or nutmeg contain more iron?
Nutmeg is an abundant source of iron and it has 11 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and nutmeg has 3mg of iron.

Does watermelon or nutmeg contain more potassium?
Nutmeg is a rich source of potassium and it has 210% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and nutmeg has 350mg of potassium.

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