Watermelon vs. Pecan
Nutrition comparison of Watermelon and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and pecan:
- Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and watermelon has 96% less calories than pecan - watermelon has 30 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, watermelon is much heavier in carbs, much lighter in fat and similar to pecan for protein. Watermelon has a macronutrient ratio of 7:90:4 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Pecan | |
|---|---|---|
| Protein | 7% | 5% |
| Carbohydrates | 90% | 8% |
| Fat | 4% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 46% less carbohydrates than pecan - watermelon has 7.6g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Pecan 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 pecan has 9.6g of dietary fiber.
sugar
Watermelon and pecan contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 14 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and watermelon has 100% less saturated fat than pecan - watermelon has 0.02g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Watermelon has 636% more Vitamin C than pecan - watermelon has 8.1mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Watermelon has 833% more Vitamin A than pecan - watermelon has 28ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Watermelon and pecan contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Watermelon and pecan contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Pecan | |
|---|---|---|
| Thiamin | 0.033 MG | 0.66 MG |
| Riboflavin | 0.021 MG | 0.13 MG |
| Niacin | 0.178 MG | 1.167 MG |
| Pantothenic acid | 0.221 MG | 0.863 MG |
| Vitamin B6 | 0.045 MG | 0.21 MG |
| Folate | 3 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 900% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has 954% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Pecan is an excellent source of potassium and it has 266% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and pecan has 410mg 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, both watermelon and pecan contain small amounts of lutein + zeaxanthin.
| Watermelon | Pecan | |
|---|---|---|
| beta-carotene | 303 UG | 29 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 17 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than watermelon per 100 grams.
| Watermelon | Pecan | |
|---|---|---|
| linoleic acid | 0.05 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.05 G | 20.697 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 Pecan (Nuts, pecans) .
Watermelon g
()
|
Daily Values (%) |
Pecan 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 pecan contain more calories in 100 grams?Pecan is high in calories and watermelon has 100% less calories than pecan - watermelon has 30 calories in 100g and pecan has 691 calories.
Does watermelon or pecan have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than pecan - watermelon has 7.6g of carbs for 100g and pecan has 13.9g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in pecan comprise of 70% dietary fiber, 30% sugar and 0% starch.
Does watermelon or pecan contain more calcium?
Pecan is a rich source of calcium and it has 900% more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and pecan has 70mg of calcium.
Does watermelon or pecan contain more potassium?
Pecan is a rich source of potassium and it has 270% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and pecan has 410mg of potassium.