Side-by-Side Comparison

Quinoa (Cooked) vs Watermelon

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

fruits

Watermelon

30Calories

0.6Protein

0.4Fiber

8.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-75%

Watermelon

Watermelon has fewer calories (energy) (30 kcal vs 120 kcal, 90 kcal less).

Higher Protein

+621%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 0.61 g in Watermelon (+3.8 g, +621%).

Higher Dietary Fiber

+600%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 0.40 g in Watermelon (+2.4 g, +600%).

Higher Vitamin C

Watermelon

Watermelon provides 8.1 mg vs 0 mg in Quinoa (Cooked) (+8.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Watermelon100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

120 kcal6% DV

Watermelon

30 kcal2% DV

Quinoa (Cooked) provides 120 kcal vs 30 kcal in Watermelon (+90 kcal, +300%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

4.4 g9% DV

Watermelon

0.61 g1% DV

Quinoa (Cooked) provides 4.4 g vs 0.61 g in Watermelon (+3.8 g, +621%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

21.3 g8% DV

Watermelon

7.6 g3% DV

Quinoa (Cooked) provides 21.3 g vs 7.6 g in Watermelon (+13.8 g, +182%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 g10% DV

Watermelon

0.40 g1% DV

Quinoa (Cooked) provides 2.8 g vs 0.40 g in Watermelon (+2.4 g, +600%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.9 g2% DV

Watermelon

0.15 g

Quinoa (Cooked) provides 1.9 g vs 0.15 g in Watermelon (+1.8 g, +1180%).

Total SugarsWatermelon higher

Quinoa (Cooked)

0.87 g2% DV

Watermelon

6.2 g12% DV

Watermelon provides 6.2 g vs 0.87 g in Quinoa (Cooked) (+5.3 g, +613%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Quinoa (Cooked)

0 mg

Watermelon

8.1 mg9% DV

Watermelon has higher vitamin c (8.1 mg vs 0 mg).

Vitamin A (RAE)Watermelon higher

Quinoa (Cooked)

1.0 µg

Watermelon

28 µg3% DV

Watermelon provides 28 µg vs 1.0 µg in Quinoa (Cooked) (+27 µg, +2700%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Watermelon

0 µg

Both Quinoa (Cooked) and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.63 mg4% DV

Watermelon

0.05 mg

Quinoa (Cooked) provides 0.63 mg vs 0.05 mg in Watermelon (+0.58 mg, +1160%).

Vitamin KWatermelon higher

Quinoa (Cooked)

0 µg

Watermelon

0.1 µg

Watermelon provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

42 µg11% DV

Watermelon

3.0 µg1% DV

Quinoa (Cooked) provides 42 µg vs 3.0 µg in Watermelon (+39 µg, +1300%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.11 mg9% DV

Watermelon

0.03 mg3% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.11 mg8% DV

Watermelon

0.02 mg2% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.02 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.41 mg3% DV

Watermelon

0.18 mg1% DV

Quinoa (Cooked) provides 0.41 mg vs 0.18 mg in Watermelon (+0.23 mg, +131%).

Pantothenic Acid (B5)Similar

Quinoa (Cooked)

0.23 mg5% DV

Watermelon

0.22 mg4% DV

Both Quinoa (Cooked) and Watermelon provide similar amounts of pantothenic acid (b5) (0.23 mg).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.12 mg7% DV

Watermelon

0.05 mg3% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.05 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Watermelon

0 µg

Both Quinoa (Cooked) and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 mg

Watermelon

1.0 mg

Quinoa (Cooked) provides 7.0 mg vs 1.0 mg in Watermelon (+6.0 mg, +600%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

172 mg4% DV

Watermelon

112 mg2% DV

Quinoa (Cooked) provides 172 mg vs 112 mg in Watermelon (+60.0 mg, +54%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

17.0 mg1% DV

Watermelon

7.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 7.0 mg in Watermelon (+10.0 mg, +143%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.5 mg8% DV

Watermelon

0.24 mg1% DV

Quinoa (Cooked) provides 1.5 mg vs 0.24 mg in Watermelon (+1.3 mg, +521%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

64.0 mg15% DV

Watermelon

10.0 mg2% DV

Quinoa (Cooked) provides 64.0 mg vs 10.0 mg in Watermelon (+54.0 mg, +540%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

152 mg12% DV

Watermelon

11.0 mg1% DV

Quinoa (Cooked) provides 152 mg vs 11.0 mg in Watermelon (+141 mg, +1282%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

1.1 mg10% DV

Watermelon

0.10 mg1% DV

Quinoa (Cooked) provides 1.1 mg vs 0.10 mg in Watermelon (+0.99 mg, +990%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.23 g1% DV

Watermelon

0.02 g

Quinoa (Cooked) provides 0.23 g vs 0.02 g in Watermelon (+0.21 g, +1338%).

Nutrient

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Watermelon152 g (1 cup diced (152 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

Watermelon

46 kcal2% DV

Quinoa (Cooked) provides 222 kcal vs 46 kcal in Watermelon (+176 kcal, +387%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

8.1 g16% DV

Watermelon

0.93 g2% DV

Quinoa (Cooked) provides 8.1 g vs 0.93 g in Watermelon (+7.2 g, +778%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Watermelon

11.5 g4% DV

Quinoa (Cooked) provides 39.4 g vs 11.5 g in Watermelon (+27.9 g, +243%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

Watermelon

0.61 g2% DV

Quinoa (Cooked) provides 5.2 g vs 0.61 g in Watermelon (+4.6 g, +752%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

3.6 g5% DV

Watermelon

0.23 g

Quinoa (Cooked) provides 3.6 g vs 0.23 g in Watermelon (+3.3 g, +1458%).

Total SugarsWatermelon higher

Quinoa (Cooked)

1.6 g3% DV

Watermelon

9.4 g19% DV

Watermelon provides 9.4 g vs 1.6 g in Quinoa (Cooked) (+7.8 g, +486%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Quinoa (Cooked)

0 mg

Watermelon

12.3 mg14% DV

Watermelon has higher vitamin c (12.3 mg vs 0 mg).

Vitamin A (RAE)Watermelon higher

Quinoa (Cooked)

1.9 µg

Watermelon

43 µg5% DV

Watermelon provides 43 µg vs 1.9 µg in Quinoa (Cooked) (+41 µg, +2201%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Watermelon

0 µg

Both Quinoa (Cooked) and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

Watermelon

0.08 mg1% DV

Quinoa (Cooked) provides 1.2 mg vs 0.08 mg in Watermelon (+1.1 mg, +1434%).

Vitamin KWatermelon higher

Quinoa (Cooked)

0 µg

Watermelon

0.2 µg

Watermelon provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Watermelon

4.6 µg1% DV

Quinoa (Cooked) provides 78 µg vs 4.6 µg in Watermelon (+73 µg, +1604%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Watermelon

0.05 mg4% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Watermelon

0.03 mg2% DV

Quinoa (Cooked) provides 0.20 mg vs 0.03 mg in Watermelon (+0.17 mg, +538%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.76 mg5% DV

Watermelon

0.27 mg2% DV

Quinoa (Cooked) provides 0.76 mg vs 0.27 mg in Watermelon (+0.49 mg, +182%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.42 mg8% DV

Watermelon

0.34 mg7% DV

Quinoa (Cooked) provides 0.42 mg vs 0.34 mg in Watermelon (+0.09 mg, +26%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

Watermelon

0.07 mg4% DV

Quinoa (Cooked) provides 0.23 mg vs 0.07 mg in Watermelon (+0.16 mg, +233%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Watermelon

0 µg

Both Quinoa (Cooked) and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

13.0 mg1% DV

Watermelon

1.5 mg

Quinoa (Cooked) provides 13.0 mg vs 1.5 mg in Watermelon (+11.4 mg, +752%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

318 mg7% DV

Watermelon

170 mg4% DV

Quinoa (Cooked) provides 318 mg vs 170 mg in Watermelon (+148 mg, +87%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

31.5 mg2% DV

Watermelon

10.6 mg1% DV

Quinoa (Cooked) provides 31.5 mg vs 10.6 mg in Watermelon (+20.8 mg, +196%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Watermelon

0.36 mg2% DV

Quinoa (Cooked) provides 2.8 mg vs 0.36 mg in Watermelon (+2.4 mg, +656%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Watermelon

15.2 mg4% DV

Quinoa (Cooked) provides 118 mg vs 15.2 mg in Watermelon (+103 mg, +679%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

Watermelon

16.7 mg1% DV

Quinoa (Cooked) provides 281 mg vs 16.7 mg in Watermelon (+264 mg, +1582%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Watermelon

0.15 mg1% DV

Quinoa (Cooked) provides 2.0 mg vs 0.15 mg in Watermelon (+1.9 mg, +1227%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.43 g2% DV

Watermelon

0.02 g

Quinoa (Cooked) provides 0.43 g vs 0.02 g in Watermelon (+0.40 g, +1650%).

Nutrient

Quinoa (Cooked)Amount per 100 kcal (83 g)

WatermelonAmount per 100 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Watermelon

100 kcal5% DV

Both Quinoa (Cooked) and Watermelon provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 g7% DV

Watermelon

2.0 g4% DV

Quinoa (Cooked) provides 3.7 g vs 2.0 g in Watermelon (+1.6 g, +80%).

CarbohydratesWatermelon higher

Quinoa (Cooked)

17.7 g6% DV

Watermelon

25.1 g9% DV

Watermelon provides 25.1 g vs 17.7 g in Quinoa (Cooked) (+7.5 g, +42%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.3 g8% DV

Watermelon

1.3 g5% DV

Quinoa (Cooked) provides 2.3 g vs 1.3 g in Watermelon (+0.99 g, +74%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g2% DV

Watermelon

0.50 g1% DV

Quinoa (Cooked) provides 1.6 g vs 0.50 g in Watermelon (+1.1 g, +219%).

Total SugarsWatermelon higher

Quinoa (Cooked)

0.72 g1% DV

Watermelon

20.6 g41% DV

Watermelon provides 20.6 g vs 0.72 g in Quinoa (Cooked) (+19.9 g, +2759%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Quinoa (Cooked)

0 mg

Watermelon

27.0 mg30% DV

Watermelon has higher vitamin c (27.0 mg vs 0 mg).

Vitamin A (RAE)Watermelon higher

Quinoa (Cooked)

0.8 µg

Watermelon

93 µg10% DV

Watermelon provides 93 µg vs 0.8 µg in Quinoa (Cooked) (+92 µg, +11134%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Watermelon

0 µg

Both Quinoa (Cooked) and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.52 mg3% DV

Watermelon

0.17 mg1% DV

Quinoa (Cooked) provides 0.52 mg vs 0.17 mg in Watermelon (+0.36 mg, +214%).

Vitamin KWatermelon higher

Quinoa (Cooked)

0 µg

Watermelon

0.3 µg

Watermelon has higher vitamin k (0.3 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

35 µg9% DV

Watermelon

10.0 µg2% DV

Quinoa (Cooked) provides 35 µg vs 10.0 µg in Watermelon (+25 µg, +249%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.09 mg7% DV

Watermelon

0.11 mg9% DV

Both Quinoa (Cooked) and Watermelon provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.09 mg7% DV

Watermelon

0.07 mg5% DV

Both Quinoa (Cooked) and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Watermelon higher

Quinoa (Cooked)

0.34 mg2% DV

Watermelon

0.59 mg4% DV

Watermelon provides 0.59 mg vs 0.34 mg in Quinoa (Cooked) (+0.25 mg, +73%).

Pantothenic Acid (B5)Watermelon higher

Quinoa (Cooked)

0.19 mg4% DV

Watermelon

0.74 mg15% DV

Watermelon provides 0.74 mg vs 0.19 mg in Quinoa (Cooked) (+0.55 mg, +289%).

Vitamin B6Similar

Quinoa (Cooked)

0.10 mg6% DV

Watermelon

0.15 mg9% DV

Both Quinoa (Cooked) and Watermelon provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Watermelon

0 µg

Both Quinoa (Cooked) and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

5.8 mg

Watermelon

3.3 mg

Quinoa (Cooked) provides 5.8 mg vs 3.3 mg in Watermelon (+2.5 mg, +74%).

PotassiumWatermelon higher

Quinoa (Cooked)

143 mg3% DV

Watermelon

373 mg8% DV

Watermelon provides 373 mg vs 143 mg in Quinoa (Cooked) (+230 mg, +161%).

CalciumWatermelon higher

Quinoa (Cooked)

14.1 mg1% DV

Watermelon

23.3 mg2% DV

Watermelon provides 23.3 mg vs 14.1 mg in Quinoa (Cooked) (+9.2 mg, +65%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg7% DV

Watermelon

0.80 mg4% DV

Quinoa (Cooked) provides 1.2 mg vs 0.80 mg in Watermelon (+0.44 mg, +55%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

53.1 mg13% DV

Watermelon

33.3 mg8% DV

Quinoa (Cooked) provides 53.1 mg vs 33.3 mg in Watermelon (+19.8 mg, +60%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

126 mg10% DV

Watermelon

36.6 mg3% DV

Quinoa (Cooked) provides 126 mg vs 36.6 mg in Watermelon (+89.5 mg, +244%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

0.90 mg8% DV

Watermelon

0.33 mg3% DV

Quinoa (Cooked) provides 0.90 mg vs 0.33 mg in Watermelon (+0.57 mg, +172%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.19 g1% DV

Watermelon

0.05 g

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.05 g).

Nutrient

Quinoa (Cooked)Normalized to 300 kcal (250 g)

WatermelonNormalized to 300 kcal (1000 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Watermelon

300 kcal15% DV

Both Quinoa (Cooked) and Watermelon provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

11.0 g22% DV

Watermelon

6.1 g12% DV

Quinoa (Cooked) provides 11.0 g vs 6.1 g in Watermelon (+4.9 g, +80%).

CarbohydratesWatermelon higher

Quinoa (Cooked)

53.3 g19% DV

Watermelon

75.5 g27% DV

Watermelon provides 75.5 g vs 53.3 g in Quinoa (Cooked) (+22.3 g, +42%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 g25% DV

Watermelon

4.0 g14% DV

Quinoa (Cooked) provides 7.0 g vs 4.0 g in Watermelon (+3.0 g, +75%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

4.8 g6% DV

Watermelon

1.5 g2% DV

Quinoa (Cooked) provides 4.8 g vs 1.5 g in Watermelon (+3.3 g, +220%).

Total SugarsWatermelon higher

Quinoa (Cooked)

2.2 g4% DV

Watermelon

62.0 g124% DV

Watermelon provides 62.0 g vs 2.2 g in Quinoa (Cooked) (+59.8 g, +2751%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Quinoa (Cooked)

0 mg

Watermelon

81.0 mg90% DV

Watermelon has higher vitamin c (81.0 mg vs 0 mg).

Vitamin A (RAE)Watermelon higher

Quinoa (Cooked)

2.5 µg

Watermelon

280 µg31% DV

Watermelon provides 280 µg vs 2.5 µg in Quinoa (Cooked) (+278 µg, +11100%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Watermelon

0 µg

Both Quinoa (Cooked) and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 mg11% DV

Watermelon

0.50 mg3% DV

Quinoa (Cooked) provides 1.6 mg vs 0.50 mg in Watermelon (+1.1 mg, +215%).

Vitamin KWatermelon higher

Quinoa (Cooked)

0 µg

Watermelon

1.0 µg1% DV

Watermelon has higher vitamin k (1.0 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

105 µg26% DV

Watermelon

30 µg8% DV

Quinoa (Cooked) provides 105 µg vs 30 µg in Watermelon (+75 µg, +250%).

Thiamin (Vitamin B1)Watermelon higher

Quinoa (Cooked)

0.27 mg22% DV

Watermelon

0.33 mg28% DV

Watermelon provides 0.33 mg vs 0.27 mg in Quinoa (Cooked) (+0.06 mg, +23%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.28 mg21% DV

Watermelon

0.21 mg16% DV

Quinoa (Cooked) provides 0.28 mg vs 0.21 mg in Watermelon (+0.07 mg, +31%).

Niacin (Vitamin B3)Watermelon higher

Quinoa (Cooked)

1.0 mg6% DV

Watermelon

1.8 mg11% DV

Watermelon provides 1.8 mg vs 1.0 mg in Quinoa (Cooked) (+0.75 mg, +73%).

Pantothenic Acid (B5)Watermelon higher

Quinoa (Cooked)

0.57 mg11% DV

Watermelon

2.2 mg44% DV

Watermelon provides 2.2 mg vs 0.57 mg in Quinoa (Cooked) (+1.6 mg, +288%).

Vitamin B6Watermelon higher

Quinoa (Cooked)

0.31 mg18% DV

Watermelon

0.45 mg26% DV

Watermelon provides 0.45 mg vs 0.31 mg in Quinoa (Cooked) (+0.14 mg, +46%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Watermelon

0 µg

Both Quinoa (Cooked) and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

17.5 mg1% DV

Watermelon

10.0 mg

Quinoa (Cooked) provides 17.5 mg vs 10.0 mg in Watermelon (+7.5 mg, +75%).

PotassiumWatermelon higher

Quinoa (Cooked)

430 mg9% DV

Watermelon

1,120 mg24% DV

Watermelon provides 1,120 mg vs 430 mg in Quinoa (Cooked) (+690 mg, +160%).

CalciumWatermelon higher

Quinoa (Cooked)

42.5 mg3% DV

Watermelon

70.0 mg5% DV

Watermelon provides 70.0 mg vs 42.5 mg in Quinoa (Cooked) (+27.5 mg, +65%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 mg21% DV

Watermelon

2.4 mg13% DV

Quinoa (Cooked) provides 3.7 mg vs 2.4 mg in Watermelon (+1.3 mg, +55%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

160 mg38% DV

Watermelon

100 mg24% DV

Quinoa (Cooked) provides 160 mg vs 100 mg in Watermelon (+60.0 mg, +60%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

380 mg30% DV

Watermelon

110 mg9% DV

Quinoa (Cooked) provides 380 mg vs 110 mg in Watermelon (+270 mg, +245%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.7 mg25% DV

Watermelon

1.0 mg9% DV

Quinoa (Cooked) provides 2.7 mg vs 1.0 mg in Watermelon (+1.7 mg, +173%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.58 g3% DV

Watermelon

0.16 g1% DV

Quinoa (Cooked) provides 0.58 g vs 0.16 g in Watermelon (+0.42 g, +259%).

Quinoa (Cooked) vs Watermelon

Quinoa (Cooked)

Watermelon

Nutritional Takeaways

Comparison Summary