Oatmeal vs. Watermelon
Nutrition comparison of Oatmeal and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and watermelon:
- Oatmeal has 5.2 times less sugar than watermelon.
- Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watermelon contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
- Watermelon has 68.3 times less saturated fat than oatmeal.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and watermelon has 92% less calories than oatmeal - watermelon has 30 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to watermelon per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Watermelon | |
|---|---|---|
| Protein | 17% | 7% |
| Carbohydrates | 69% | 90% |
| Fat | 15% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and watermelon has 89% less carbohydrates than oatmeal - watermelon has 7.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 23 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 5.2 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 25 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Watermelon has 68.3 times less saturated fat than oatmeal - watermelon has 0.02g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Watermelon has more Vitamin C than oatmeal - watermelon has 8.1mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than oatmeal - watermelon has 28ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Watermelon and oatmeal contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Watermelon and oatmeal contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watermelon contains more pantothenic acid.
| Oatmeal | Watermelon | |
|---|---|---|
| Thiamin | 0.73 MG | 0.033 MG |
| Riboflavin | 0.14 MG | 0.021 MG |
| Niacin | 0.78 MG | 0.178 MG |
| Pantothenic acid | ~ | 0.221 MG |
| Vitamin B6 | 0.12 MG | 0.045 MG |
| Folate | 32 UG | 3 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 643% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 16 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 213% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Watermelon (Watermelon, raw) .
Oatmeal g
()
|
Daily Values (%) |
Watermelon 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and watermelon has 90% less calories than oatmeal - watermelon has 30 calories in 100g and oatmeal has 367 calories.
Does watermelon or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and watermelon has 90% fewer carbohydrates than oatmeal - watermelon has 7.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does watermelon or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 16 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does watermelon or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 210% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and oatmeal has 350mg of potassium.