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  6. Watermelon vs. Brown rice

Watermelon vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between Watermelon and Brown rice

  • Watermelon has more Vitamin C, however, Brown rice is higher in Manganese, Vitamin B3, Phosphorus, Vitamin B1, Selenium, Copper, Magnesium, Vitamin B6, and Zinc.
  • Brown rice covers your daily need of Manganese 41% more than Watermelon.

These are the specific foods used in this comparison Watermelon, raw and Rice, brown, long-grain, cooked.

Infographic

Watermelon vs Brown rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Watermelon
Watermelon
3
:
7
Brown rice
Brown rice
Contains more Calcium +133.3%
Contains more Potassium +30.2%
Contains less Sodium -75%
Contains more Iron +133.3%
Contains more Magnesium +290%
Contains more Phosphorus +836.4%
Contains more Zinc +610%
Contains more Copper +152.4%
Contains more Manganese +2463.2%
Contains more Selenium +1350%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +133.3%
Contains more Potassium +30.2%
Contains less Sodium -75%
Contains more Iron +133.3%
Contains more Magnesium +290%
Contains more Phosphorus +836.4%
Contains more Zinc +610%
Contains more Copper +152.4%
Contains more Manganese +2463.2%
Contains more Selenium +1350%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Watermelon
Watermelon
2
:
8
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +240%
Contains more Vitamin B1 +439.4%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +1338.8%
Contains more Vitamin B5 +71.9%
Contains more Vitamin B6 +173.3%
Contains more Folate +200%
Contains more Vitamin K +100%
Watermelon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +240%
Contains more Vitamin B1 +439.4%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +1338.8%
Contains more Vitamin B5 +71.9%
Contains more Vitamin B6 +173.3%
Contains more Folate +200%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon
Watermelon
1
:
4
Brown rice
Brown rice
Contains more Water +30.1%
Contains more Protein +349.2%
Contains more Fats +546.7%
Contains more Carbs +238.8%
Contains more Other +83.3%
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Water +30.1%
Contains more Protein +349.2%
Contains more Fats +546.7%
Contains more Carbs +238.8%
Contains more Other +83.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon
Watermelon
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +897.3%
Contains more Polyunsaturated fat +632%
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +897.3%
Contains more Polyunsaturated fat +632%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Watermelon
Watermelon
4
:
1
Brown rice
Brown rice
Contains more Sucrose +404.2%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Watermelon
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +404.2%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon Brown rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Watermelon Brown rice Opinion
Net carbs 7.15g 23.98g Brown rice
Protein 0.61g 2.74g Brown rice
Fats 0.15g 0.97g Brown rice
Carbs 7.55g 25.58g Brown rice
Calories 30kcal 123kcal Brown rice
Starch 0g 24.79g Brown rice
Fructose 3.36g 0g Watermelon
Sugar 6.2g 0.24g Brown rice
Fiber 0.4g 1.6g Brown rice
Calcium 7mg 3mg Watermelon
Iron 0.24mg 0.56mg Brown rice
Magnesium 10mg 39mg Brown rice
Phosphorus 11mg 103mg Brown rice
Potassium 112mg 86mg Watermelon
Sodium 1mg 4mg Watermelon
Zinc 0.1mg 0.71mg Brown rice
Copper 0.042mg 0.106mg Brown rice
Manganese 0.038mg 0.974mg Brown rice
Selenium 0.4µg 5.8µg Brown rice
Vitamin A 569IU 0IU Watermelon
Vitamin A RAE 28µg 0µg Watermelon
Vitamin E 0.05mg 0.17mg Brown rice
Vitamin C 8.1mg 0mg Watermelon
Vitamin B1 0.033mg 0.178mg Brown rice
Vitamin B2 0.021mg 0.069mg Brown rice
Vitamin B3 0.178mg 2.561mg Brown rice
Vitamin B5 0.221mg 0.38mg Brown rice
Vitamin B6 0.045mg 0.123mg Brown rice
Folate 3µg 9µg Brown rice
Vitamin K 0.1µg 0.2µg Brown rice
Tryptophan 0.007mg 0.033mg Brown rice
Threonine 0.027mg 0.095mg Brown rice
Isoleucine 0.019mg 0.109mg Brown rice
Leucine 0.018mg 0.214mg Brown rice
Lysine 0.062mg 0.099mg Brown rice
Methionine 0.006mg 0.058mg Brown rice
Phenylalanine 0.015mg 0.133mg Brown rice
Valine 0.016mg 0.151mg Brown rice
Histidine 0.006mg 0.066mg Brown rice
Saturated Fat 0.016g 0.26g Watermelon
Monounsaturated Fat 0.037g 0.369g Brown rice
Polyunsaturated fat 0.05g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Watermelon
14%
Brown rice
Minerals Daily Need Coverage Score
6%
Watermelon
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.244g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $1.9)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 5.96g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.