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  6. Wheat Bread vs. Melon

Wheat Bread vs. Melon — In-Depth Nutrition Comparison

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How are Wheat Bread and Melon different?

  • Wheat Bread is richer in Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, and Folate, while Melon is higher in Vitamin C.
  • Wheat Bread covers your daily need of Selenium 60% more than Melon.
  • Wheat Bread contains 67 times more Sodium than Melon. Wheat Bread contains 601mg of Sodium, while Melon contains 9mg.

Bread, wheat, toasted and Melons, casaba, raw types were used in this article.

Infographic

Wheat Bread vs Melon 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.
Wheat Bread
Wheat Bread
9
:
1
Melon
Melon
Contains more Calcium +1400%
Contains more Iron +1102.9%
Contains more Magnesium +436.4%
Contains more Phosphorus +3660%
Contains more Potassium +22.5%
Contains more Zinc +2000%
Contains more Copper +230%
Contains more Manganese +3834.3%
Contains more Selenium +8250%
Contains less Sodium -98.5%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +1400%
Contains more Iron +1102.9%
Contains more Magnesium +436.4%
Contains more Phosphorus +3660%
Contains more Potassium +22.5%
Contains more Zinc +2000%
Contains more Copper +230%
Contains more Manganese +3834.3%
Contains more Selenium +8250%
Contains less Sodium -98.5%

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.
Wheat Bread
Wheat Bread
7
:
2
Melon
Melon
Contains more Vitamin E +380%
Contains more Vitamin B1 +2826.7%
Contains more Vitamin B2 +1132.3%
Contains more Vitamin B3 +2594%
Contains more Vitamin B5 +442.9%
Contains more Folate +975%
Contains more Vitamin K +128%
Contains more Vitamin C +10800%
Equal in Vitamin B6 - 0.163
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Contains more Vitamin E +380%
Contains more Vitamin B1 +2826.7%
Contains more Vitamin B2 +1132.3%
Contains more Vitamin B3 +2594%
Contains more Vitamin B5 +442.9%
Contains more Folate +975%
Contains more Vitamin K +128%
Contains more Vitamin C +10800%
Equal in Vitamin B6 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Melon
Melon
Contains more Protein +1067.6%
Contains more Fats +4170%
Contains more Carbs +747.6%
Contains more Other +669.4%
Contains more Water +279.1%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Protein +1067.6%
Contains more Fats +4170%
Contains more Carbs +747.6%
Contains more Other +669.4%
Contains more Water +279.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Melon
Melon
Contains more Monounsaturated Fat +50850%
Contains more Polyunsaturated fat +4310.3%
Contains less Saturated Fat -97.5%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +50850%
Contains more Polyunsaturated fat +4310.3%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Melon Opinion
Net carbs 51.07g 5.68g Wheat Bread
Protein 12.96g 1.11g Wheat Bread
Fats 4.27g 0.1g Wheat Bread
Carbs 55.77g 6.58g Wheat Bread
Calories 313kcal 28kcal Wheat Bread
Sugar 6.42g 5.69g Melon
Fiber 4.7g 0.9g Wheat Bread
Calcium 165mg 11mg Wheat Bread
Iron 4.09mg 0.34mg Wheat Bread
Magnesium 59mg 11mg Wheat Bread
Phosphorus 188mg 5mg Wheat Bread
Potassium 223mg 182mg Wheat Bread
Sodium 601mg 9mg Melon
Zinc 1.47mg 0.07mg Wheat Bread
Copper 0.198mg 0.06mg Wheat Bread
Manganese 1.377mg 0.035mg Wheat Bread
Selenium 33.4µg 0.4µg Wheat Bread
Vitamin E 0.24mg 0.05mg Wheat Bread
Vitamin C 0.2mg 21.8mg Melon
Vitamin B1 0.439mg 0.015mg Wheat Bread
Vitamin B2 0.382mg 0.031mg Wheat Bread
Vitamin B3 6.25mg 0.232mg Wheat Bread
Vitamin B5 0.456mg 0.084mg Wheat Bread
Vitamin B6 0.153mg 0.163mg Melon
Folate 86µg 8µg Wheat Bread
Vitamin K 5.7µg 2.5µg Wheat Bread
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Saturated Fat 0.989g 0.025g Melon
Monounsaturated Fat 1.019g 0.002g Wheat Bread
Polyunsaturated fat 1.72g 0.039g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Melon
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
38%
Wheat Bread
12%
Melon
Minerals Daily Need Coverage Score
89%
Wheat Bread
7%
Melon

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 2)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.3)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 592mg)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.964g)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.