Wild Rice vs. Watermelon

Nutrition comparison of Cooked Wild 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 wild rice versus watermelon (100g each) below using 2020 USDA and NIH data[1].

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

  • Watermelon has 65% less carbohydrates than wild rice.
  • Watermelon has more beta-carotene and lycopene than wild rice, however, wild rice contains more lutein + zeaxanthin than watermelon.
  • Wild rice has 7.4 times less sugar than watermelon.
  • Wild rice has more riboflavin, niacin, Vitamin B6 and folate.
Detailed nutritional comparison of wild 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: Wild Rice (Wild rice, cooked) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Wild Rice src
Image of Watermelon src

Calories and Carbs

calories

Wild rice is high in calories and watermelon has 70% less calories than wild rice - watermelon has 30 calories per 100 grams and wild rice has 101 calories.

For macronutrient ratios, wild rice is heavier in protein, lighter in carbs and similar to watermelon for fat. Wild rice has a macronutrient ratio of 15:82:3 and for watermelon, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Watermelon
Protein 15% 7%
Carbohydrates 82% 88%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Watermelon has 65% less carbohydrates than wild rice - watermelon has 7.6g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.

dietary fiber

Wild rice has 350% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.

sugar

Wild rice has 7.4 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and wild rice has 0.73g of sugar.

Protein

protein

Wild rice has 554% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and wild rice has 4g of protein.

Fat

saturated fat

Both watermelon and wild rice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Watermelon and wild rice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.

Vitamin K

Watermelon and wild rice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.

The B Vitamins

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

Wild Rice Watermelon
Thiamin 0.052 MG 0.033 MG
Riboflavin 0.087 MG 0.021 MG
Niacin 1.287 MG 0.178 MG
Pantothenic acid 0.154 MG 0.221 MG
Vitamin B6 0.135 MG 0.045 MG
Folate 26 UG 3 UG

Minerals

calcium

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

iron

Watermelon and wild rice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and wild rice has 0.6mg of iron.

potassium

Watermelon and wild rice contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and wild rice has 101mg 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 has more beta-carotene and lycopene than wild rice per 100 grams, however, wild rice contains more lutein + zeaxanthin than watermelon per 100 grams.

Wild Rice Watermelon
beta-carotene 2 UG 303 UG
lutein + zeaxanthin 64 UG 8 UG
lycopene ~ 4532 UG

Omega-3 and Omega-6

omega 6s

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

Wild Rice Watermelon
linoleic acid 0.119 G 0.05 G
Total 0.119 G 0.05 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wild Rice or Watermelon .

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Watermelon (Watermelon, raw) .

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FAQ

Does watermelon or wild rice contain more calories in 100 grams?
Wild rice is high in calories and watermelon has 70% less calories than wild rice - watermelon has 30 calories in 100g and wild rice has 101 calories.

Does watermelon or wild rice have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than wild rice - watermelon has 7.6g of carbs for 100g and wild rice has 21.3g of carbohydrates.