Side-by-Side Comparison

Watermelon vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Watermelon

30Calories

0.6Protein

0.4Fiber

8.1Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-77%

Watermelon

Watermelon has fewer calories (energy) (30 kcal vs 130 kcal, 100 kcal less).

Higher Protein

+341%

White Rice (Cooked)

White Rice (Cooked) provides 2.7 g vs 0.61 g in Watermelon (+2.1 g, +341%).

Higher Dietary Fiber

+0%

Similar Concentration

Both provide similar dietary fiber (0.40 g vs 0.40 g).

Higher Vitamin C

Watermelon

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

Comparing per 100 g standard edible portion.

Nutrient

Watermelon100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Watermelon

30 kcal2% DV

White Rice (Cooked)

130 kcal7% DV

White Rice (Cooked) provides 130 kcal vs 30 kcal in Watermelon (+100 kcal, +333%).

ProteinWhite Rice (Cooked) higher

Watermelon

0.61 g1% DV

White Rice (Cooked)

2.7 g5% DV

White Rice (Cooked) provides 2.7 g vs 0.61 g in Watermelon (+2.1 g, +341%).

CarbohydratesWhite Rice (Cooked) higher

Watermelon

7.6 g3% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 7.6 g in Watermelon (+20.6 g, +273%).

Dietary FiberSimilar

Watermelon

0.40 g1% DV

White Rice (Cooked)

0.40 g1% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of dietary fiber (0.40 g).

Total FatWhite Rice (Cooked) higher

Watermelon

0.15 g

White Rice (Cooked)

0.28 g

White Rice (Cooked) provides 0.28 g vs 0.15 g in Watermelon (+0.13 g, +87%).

Total SugarsWatermelon higher

Watermelon

6.2 g12% DV

White Rice (Cooked)

0.05 g

Watermelon provides 6.2 g vs 0.05 g in White Rice (Cooked) (+6.2 g, +12300%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Watermelon

8.1 mg9% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Watermelon higher

Watermelon

28 µg3% DV

White Rice (Cooked)

0 µg

Watermelon has higher vitamin a (rae) (28 µg vs 0 µg).

Vitamin DSimilar

Watermelon

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESimilar

Watermelon

0.05 mg

White Rice (Cooked)

0.04 mg

Both Watermelon and White Rice (Cooked) provide similar amounts of vitamin e (0.05 mg).

Vitamin KSimilar

Watermelon

0.1 µg

White Rice (Cooked)

0.1 µg

Both Watermelon and White Rice (Cooked) provide similar amounts of vitamin k (0.1 µg).

Folate (DFE)White Rice (Cooked) higher

Watermelon

3.0 µg1% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 3.0 µg in Watermelon (+55 µg, +1833%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Watermelon

0.03 mg3% DV

White Rice (Cooked)

0.16 mg14% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Watermelon

0.02 mg2% DV

White Rice (Cooked)

0.01 mg1% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Watermelon

0.18 mg1% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 0.18 mg in Watermelon (+1.3 mg, +729%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Watermelon

0.22 mg4% DV

White Rice (Cooked)

0.40 mg8% DV

White Rice (Cooked) provides 0.40 mg vs 0.22 mg in Watermelon (+0.17 mg, +79%).

Vitamin B6Similar

Watermelon

0.05 mg3% DV

White Rice (Cooked)

0.09 mg5% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Watermelon

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumSimilar

Watermelon

1.0 mg

White Rice (Cooked)

1.0 mg

Both Watermelon and White Rice (Cooked) provide similar amounts of sodium (1.0 mg).

PotassiumWatermelon higher

Watermelon

112 mg2% DV

White Rice (Cooked)

35.0 mg1% DV

Watermelon provides 112 mg vs 35.0 mg in White Rice (Cooked) (+77.0 mg, +220%).

CalciumWhite Rice (Cooked) higher

Watermelon

7.0 mg1% DV

White Rice (Cooked)

10.0 mg1% DV

White Rice (Cooked) provides 10.0 mg vs 7.0 mg in Watermelon (+3.0 mg, +43%).

IronWhite Rice (Cooked) higher

Watermelon

0.24 mg1% DV

White Rice (Cooked)

1.2 mg7% DV

White Rice (Cooked) provides 1.2 mg vs 0.24 mg in Watermelon (+0.96 mg, +400%).

MagnesiumWhite Rice (Cooked) higher

Watermelon

10.0 mg2% DV

White Rice (Cooked)

12.0 mg3% DV

White Rice (Cooked) provides 12.0 mg vs 10.0 mg in Watermelon (+2.0 mg, +20%).

PhosphorusWhite Rice (Cooked) higher

Watermelon

11.0 mg1% DV

White Rice (Cooked)

43.0 mg3% DV

White Rice (Cooked) provides 43.0 mg vs 11.0 mg in Watermelon (+32.0 mg, +291%).

ZincWhite Rice (Cooked) higher

Watermelon

0.10 mg1% DV

White Rice (Cooked)

0.49 mg4% DV

White Rice (Cooked) provides 0.49 mg vs 0.10 mg in Watermelon (+0.39 mg, +390%).

Lipids1 nutrients

Saturated FatWhite Rice (Cooked) higher

Watermelon

0.02 g

White Rice (Cooked)

0.08 g

White Rice (Cooked) provides slightly more saturated fat (0.08 g vs 0.02 g).

Nutrient

Watermelon152 g (1 cup diced (152 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Watermelon

46 kcal2% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 46 kcal in Watermelon (+160 kcal, +350%).

ProteinWhite Rice (Cooked) higher

Watermelon

0.93 g2% DV

White Rice (Cooked)

4.3 g9% DV

White Rice (Cooked) provides 4.3 g vs 0.93 g in Watermelon (+3.3 g, +358%).

CarbohydratesWhite Rice (Cooked) higher

Watermelon

11.5 g4% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 11.5 g in Watermelon (+33.0 g, +288%).

Dietary FiberSimilar

Watermelon

0.61 g2% DV

White Rice (Cooked)

0.63 g2% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of dietary fiber (0.61 g).

Total FatWhite Rice (Cooked) higher

Watermelon

0.23 g

White Rice (Cooked)

0.44 g1% DV

White Rice (Cooked) provides 0.44 g vs 0.23 g in Watermelon (+0.21 g, +94%).

Total SugarsWatermelon higher

Watermelon

9.4 g19% DV

White Rice (Cooked)

0.08 g

Watermelon provides 9.4 g vs 0.08 g in White Rice (Cooked) (+9.3 g, +11829%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Watermelon

12.3 mg14% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Watermelon higher

Watermelon

43 µg5% DV

White Rice (Cooked)

0 µg

Watermelon has higher vitamin a (rae) (43 µg vs 0 µg).

Vitamin DSimilar

Watermelon

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESimilar

Watermelon

0.08 mg1% DV

White Rice (Cooked)

0.06 mg

Both Watermelon and White Rice (Cooked) provide similar amounts of vitamin e (0.08 mg).

Vitamin KSimilar

Watermelon

0.2 µg

White Rice (Cooked)

0.2 µg

Both Watermelon and White Rice (Cooked) provide similar amounts of vitamin k (0.2 µg).

Folate (DFE)White Rice (Cooked) higher

Watermelon

4.6 µg1% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 4.6 µg in Watermelon (+87 µg, +1910%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Watermelon

0.05 mg4% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.05 mg in Watermelon (+0.21 mg, +413%).

Riboflavin (Vitamin B2)Similar

Watermelon

0.03 mg2% DV

White Rice (Cooked)

0.02 mg2% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Watermelon

0.27 mg2% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.27 mg in Watermelon (+2.1 mg, +762%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Watermelon

0.34 mg7% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.34 mg in Watermelon (+0.29 mg, +86%).

Vitamin B6White Rice (Cooked) higher

Watermelon

0.07 mg4% DV

White Rice (Cooked)

0.15 mg9% DV

White Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.07 mg).

Vitamin B12Similar

Watermelon

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumWhite Rice (Cooked) higher

Watermelon

1.5 mg

White Rice (Cooked)

1.6 mg

White Rice (Cooked) provides 1.6 mg vs 1.5 mg in Watermelon (+0.06 mg, +4%).

PotassiumWatermelon higher

Watermelon

170 mg4% DV

White Rice (Cooked)

55.3 mg1% DV

Watermelon provides 170 mg vs 55.3 mg in White Rice (Cooked) (+115 mg, +208%).

CalciumWhite Rice (Cooked) higher

Watermelon

10.6 mg1% DV

White Rice (Cooked)

15.8 mg1% DV

White Rice (Cooked) provides 15.8 mg vs 10.6 mg in Watermelon (+5.2 mg, +48%).

IronWhite Rice (Cooked) higher

Watermelon

0.36 mg2% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 0.36 mg in Watermelon (+1.5 mg, +420%).

MagnesiumWhite Rice (Cooked) higher

Watermelon

15.2 mg4% DV

White Rice (Cooked)

19.0 mg5% DV

White Rice (Cooked) provides 19.0 mg vs 15.2 mg in Watermelon (+3.8 mg, +25%).

PhosphorusWhite Rice (Cooked) higher

Watermelon

16.7 mg1% DV

White Rice (Cooked)

67.9 mg5% DV

White Rice (Cooked) provides 67.9 mg vs 16.7 mg in Watermelon (+51.2 mg, +306%).

ZincWhite Rice (Cooked) higher

Watermelon

0.15 mg1% DV

White Rice (Cooked)

0.77 mg7% DV

White Rice (Cooked) provides 0.77 mg vs 0.15 mg in Watermelon (+0.62 mg, +409%).

Lipids1 nutrients

Saturated FatWhite Rice (Cooked) higher

Watermelon

0.02 g

White Rice (Cooked)

0.12 g1% DV

White Rice (Cooked) provides slightly more saturated fat (0.12 g vs 0.02 g).

Nutrient

WatermelonAmount per 100 kcal (333 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Watermelon

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

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

ProteinSimilar

Watermelon

2.0 g4% DV

White Rice (Cooked)

2.1 g4% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of protein (2.0 g).

CarbohydratesWatermelon higher

Watermelon

25.1 g9% DV

White Rice (Cooked)

21.7 g8% DV

Watermelon provides 25.1 g vs 21.7 g in White Rice (Cooked) (+3.5 g, +16%).

Dietary FiberWatermelon higher

Watermelon

1.3 g5% DV

White Rice (Cooked)

0.31 g1% DV

Watermelon provides 1.3 g vs 0.31 g in White Rice (Cooked) (+1.0 g, +332%).

Total FatWatermelon higher

Watermelon

0.50 g1% DV

White Rice (Cooked)

0.22 g

Watermelon provides 0.50 g vs 0.22 g in White Rice (Cooked) (+0.28 g, +132%).

Total SugarsWatermelon higher

Watermelon

20.6 g41% DV

White Rice (Cooked)

0.04 g

Watermelon provides 20.6 g vs 0.04 g in White Rice (Cooked) (+20.6 g, +53526%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Watermelon

27.0 mg30% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Watermelon higher

Watermelon

93 µg10% DV

White Rice (Cooked)

0 µg

Watermelon has higher vitamin a (rae) (93 µg vs 0 µg).

Vitamin DSimilar

Watermelon

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EWatermelon higher

Watermelon

0.17 mg1% DV

White Rice (Cooked)

0.03 mg

Watermelon provides slightly more vitamin e (0.17 mg vs 0.03 mg).

Vitamin KWatermelon higher

Watermelon

0.3 µg

White Rice (Cooked)

0.1 µg

Watermelon provides 0.3 µg vs 0.1 µg in White Rice (Cooked) (+0.3 µg, +332%).

Folate (DFE)White Rice (Cooked) higher

Watermelon

10.0 µg2% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 10.0 µg in Watermelon (+35 µg, +347%).

Thiamin (Vitamin B1)Similar

Watermelon

0.11 mg9% DV

White Rice (Cooked)

0.13 mg10% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Watermelon higher

Watermelon

0.07 mg5% DV

White Rice (Cooked)

0.01 mg1% DV

Watermelon provides slightly more riboflavin (vitamin b2) (0.07 mg vs 0.01 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Watermelon

0.59 mg4% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.59 mg in Watermelon (+0.54 mg, +92%).

Pantothenic Acid (B5)Watermelon higher

Watermelon

0.74 mg15% DV

White Rice (Cooked)

0.30 mg6% DV

Watermelon provides 0.74 mg vs 0.30 mg in White Rice (Cooked) (+0.43 mg, +142%).

Vitamin B6Watermelon higher

Watermelon

0.15 mg9% DV

White Rice (Cooked)

0.07 mg4% DV

Watermelon provides slightly more vitamin b6 (0.15 mg vs 0.07 mg).

Vitamin B12Similar

Watermelon

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumWatermelon higher

Watermelon

3.3 mg

White Rice (Cooked)

0.77 mg

Watermelon provides 3.3 mg vs 0.77 mg in White Rice (Cooked) (+2.6 mg, +332%).

PotassiumWatermelon higher

Watermelon

373 mg8% DV

White Rice (Cooked)

27.0 mg1% DV

Watermelon provides 373 mg vs 27.0 mg in White Rice (Cooked) (+346 mg, +1284%).

CalciumWatermelon higher

Watermelon

23.3 mg2% DV

White Rice (Cooked)

7.7 mg1% DV

Watermelon provides 23.3 mg vs 7.7 mg in White Rice (Cooked) (+15.6 mg, +203%).

IronWhite Rice (Cooked) higher

Watermelon

0.80 mg4% DV

White Rice (Cooked)

0.92 mg5% DV

White Rice (Cooked) provides 0.92 mg vs 0.80 mg in Watermelon (+0.12 mg, +16%).

MagnesiumWatermelon higher

Watermelon

33.3 mg8% DV

White Rice (Cooked)

9.2 mg2% DV

Watermelon provides 33.3 mg vs 9.2 mg in White Rice (Cooked) (+24.1 mg, +260%).

PhosphorusWatermelon higher

Watermelon

36.6 mg3% DV

White Rice (Cooked)

33.1 mg3% DV

Watermelon provides 36.6 mg vs 33.1 mg in White Rice (Cooked) (+3.5 mg, +11%).

ZincSimilar

Watermelon

0.33 mg3% DV

White Rice (Cooked)

0.38 mg3% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of zinc (0.33 mg).

Lipids1 nutrients

Saturated FatSimilar

Watermelon

0.05 g

White Rice (Cooked)

0.06 g

Both Watermelon and White Rice (Cooked) provide similar amounts of saturated fat (0.05 g).

Nutrient

WatermelonNormalized to 300 kcal (1000 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Watermelon

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

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

ProteinSimilar

Watermelon

6.1 g12% DV

White Rice (Cooked)

6.2 g12% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of protein (6.1 g).

CarbohydratesWatermelon higher

Watermelon

75.5 g27% DV

White Rice (Cooked)

65.1 g24% DV

Watermelon provides 75.5 g vs 65.1 g in White Rice (Cooked) (+10.4 g, +16%).

Dietary FiberWatermelon higher

Watermelon

4.0 g14% DV

White Rice (Cooked)

0.92 g3% DV

Watermelon provides 4.0 g vs 0.92 g in White Rice (Cooked) (+3.1 g, +333%).

Total FatWatermelon higher

Watermelon

1.5 g2% DV

White Rice (Cooked)

0.65 g1% DV

Watermelon provides 1.5 g vs 0.65 g in White Rice (Cooked) (+0.85 g, +132%).

Total SugarsWatermelon higher

Watermelon

62.0 g124% DV

White Rice (Cooked)

0.12 g

Watermelon provides 62.0 g vs 0.12 g in White Rice (Cooked) (+61.9 g, +53580%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Watermelon

81.0 mg90% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Watermelon higher

Watermelon

280 µg31% DV

White Rice (Cooked)

0 µg

Watermelon has higher vitamin a (rae) (280 µg vs 0 µg).

Vitamin DSimilar

Watermelon

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EWatermelon higher

Watermelon

0.50 mg3% DV

White Rice (Cooked)

0.09 mg1% DV

Watermelon provides 0.50 mg vs 0.09 mg in White Rice (Cooked) (+0.41 mg, +441%).

Vitamin KWatermelon higher

Watermelon

1.0 µg1% DV

White Rice (Cooked)

0.2 µg

Watermelon provides 1.0 µg vs 0.2 µg in White Rice (Cooked) (+0.8 µg, +333%).

Folate (DFE)White Rice (Cooked) higher

Watermelon

30 µg8% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 30 µg in Watermelon (+104 µg, +347%).

Thiamin (Vitamin B1)Similar

Watermelon

0.33 mg28% DV

White Rice (Cooked)

0.38 mg31% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.33 mg).

Riboflavin (Vitamin B2)Watermelon higher

Watermelon

0.21 mg16% DV

White Rice (Cooked)

0.03 mg2% DV

Watermelon provides 0.21 mg vs 0.03 mg in White Rice (Cooked) (+0.18 mg, +599%).

Niacin (Vitamin B3)White Rice (Cooked) higher

Watermelon

1.8 mg11% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 1.8 mg in Watermelon (+1.6 mg, +92%).

Pantothenic Acid (B5)Watermelon higher

Watermelon

2.2 mg44% DV

White Rice (Cooked)

0.91 mg18% DV

Watermelon provides 2.2 mg vs 0.91 mg in White Rice (Cooked) (+1.3 mg, +142%).

Vitamin B6Watermelon higher

Watermelon

0.45 mg26% DV

White Rice (Cooked)

0.21 mg13% DV

Watermelon provides 0.45 mg vs 0.21 mg in White Rice (Cooked) (+0.24 mg, +109%).

Vitamin B12Similar

Watermelon

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumWatermelon higher

Watermelon

10.0 mg

White Rice (Cooked)

2.3 mg

Watermelon provides 10.0 mg vs 2.3 mg in White Rice (Cooked) (+7.7 mg, +333%).

PotassiumWatermelon higher

Watermelon

1,120 mg24% DV

White Rice (Cooked)

80.9 mg2% DV

Watermelon provides 1,120 mg vs 80.9 mg in White Rice (Cooked) (+1,039 mg, +1285%).

CalciumWatermelon higher

Watermelon

70.0 mg5% DV

White Rice (Cooked)

23.1 mg2% DV

Watermelon provides 70.0 mg vs 23.1 mg in White Rice (Cooked) (+46.9 mg, +203%).

IronWhite Rice (Cooked) higher

Watermelon

2.4 mg13% DV

White Rice (Cooked)

2.8 mg15% DV

White Rice (Cooked) provides 2.8 mg vs 2.4 mg in Watermelon (+0.37 mg, +15%).

MagnesiumWatermelon higher

Watermelon

100 mg24% DV

White Rice (Cooked)

27.7 mg7% DV

Watermelon provides 100 mg vs 27.7 mg in White Rice (Cooked) (+72.3 mg, +261%).

PhosphorusWatermelon higher

Watermelon

110 mg9% DV

White Rice (Cooked)

99.3 mg8% DV

Watermelon provides 110 mg vs 99.3 mg in White Rice (Cooked) (+10.7 mg, +11%).

ZincWhite Rice (Cooked) higher

Watermelon

1.0 mg9% DV

White Rice (Cooked)

1.1 mg10% DV

White Rice (Cooked) provides 1.1 mg vs 1.0 mg in Watermelon (+0.13 mg, +13%).

Lipids1 nutrients

Saturated FatSimilar

Watermelon

0.16 g1% DV

White Rice (Cooked)

0.18 g1% DV

Both Watermelon and White Rice (Cooked) provide similar amounts of saturated fat (0.16 g).

Watermelon vs White Rice (Cooked)

Watermelon

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary