White Rice vs. Watermelon

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

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

  • Watermelon has signficantly less carbohydrates than white rice.
  • White rice has more thiamin, niacin and folate.
Detailed nutritional comparison of white 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Watermelon src

Calories and Carbs

calories

White rice is high in calories and watermelon has 77% less calories than white rice - watermelon has 30 calories per 100 grams and white rice has 130 calories.

For macronutrient ratios, white rice is similar to watermelon for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Watermelon
Protein 8% 7%
Carbohydrates 91% 90%
Fat 2% 4%
Alcohol ~ ~

carbohydrates

Watermelon has signficantly less carbohydrates than white rice - watermelon has 7.6g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.

dietary fiber

Watermelon and white rice contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.

sugar

White rice has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice has 290% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and white rice has 2.4g of protein.

Fat

saturated fat

Both watermelon and white rice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

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

Vitamin K

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

The B Vitamins

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

White Rice Watermelon
Thiamin 0.167 MG 0.033 MG
Riboflavin 0.016 MG 0.021 MG
Niacin 1.835 MG 0.178 MG
Pantothenic acid 0.411 MG 0.221 MG
Vitamin B6 0.05 MG 0.045 MG
Folate 58 UG 3 UG

Minerals

calcium

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

iron

White rice has 521% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and white rice has 1.5mg of iron.

potassium

Watermelon has 286% more potassium than white rice - watermelon has 112mg of potassium per 100 grams and white rice has 29mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both white rice and watermelon contain small amounts of linoleic acid.

White Rice Watermelon
linoleic acid 0.046 G 0.05 G
Total 0.046 G 0.05 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Watermelon (Watermelon, raw) .

Cooked White Rice g

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G Water G
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FAQ

Does watermelon or white rice contain more calories in 100 grams?
White rice is high in calories and watermelon has 80% less calories than white rice - watermelon has 30 calories in 100g and white rice has 130 calories.

Does watermelon or white rice have more carbohydrates?
By weight, watermelon has signficantly fewer carbohydrates than white rice - watermelon has 7.6g of carbs for 100g and white rice has 28.6g of carbohydrates.

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