Watermelon vs. Walnut
Nutrition comparison of Watermelon and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and walnut:
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and watermelon has 95% less calories than walnut - watermelon has 30 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, watermelon is much heavier in carbs, much lighter in fat and similar to walnut for protein. Watermelon has a macronutrient ratio of 7:90:4 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Walnut | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 90% | 8% |
| Fat | 4% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 45% less carbohydrates than walnut - watermelon has 7.6g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 15 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Watermelon and walnut contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 23 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and watermelon has 100% less saturated fat than walnut - watermelon has 0.02g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Watermelon has 523% more Vitamin C than walnut - watermelon has 8.1mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Watermelon has 27 times more Vitamin A than walnut - watermelon has 28ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Watermelon and walnut contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Watermelon and walnut contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Walnut | |
|---|---|---|
| Thiamin | 0.033 MG | 0.341 MG |
| Riboflavin | 0.021 MG | 0.15 MG |
| Niacin | 0.178 MG | 1.125 MG |
| Pantothenic acid | 0.221 MG | 0.57 MG |
| Vitamin B6 | 0.045 MG | 0.537 MG |
| Folate | 3 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 13 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 11 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 294% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and walnut has 441mg 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 walnut contain small amounts of lutein + zeaxanthin.
| Watermelon | Walnut | |
|---|---|---|
| beta-carotene | 303 UG | 12 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than watermelon per 100 grams.
| Watermelon | Walnut | |
|---|---|---|
| linoleic acid | 0.05 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.05 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Watermelon g
()
|
Daily Values (%) |
Walnut 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 walnut contain more calories in 100 grams?Walnut is high in calories and watermelon has 100% less calories than walnut - watermelon has 30 calories in 100g and walnut has 654 calories.
Does watermelon or walnut have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than walnut - watermelon has 7.6g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does watermelon or walnut contain more calcium?
Walnut is a rich source of calcium and it has 13 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and walnut has 98mg of calcium.
Does watermelon or walnut contain more potassium?
Walnut is a rich source of potassium and it has 290% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and walnut has 441mg of potassium.