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Wheat Bread vs. Watermelon — In-Depth Nutrition Comparison

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Differences between wheat Bread and watermelon

  • Watermelon contains less selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, folate, and copper than wheat Bread.
  • Wheat Bread's daily need coverage for selenium is 60% higher.
  • Watermelon contains 601 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while watermelon contains 1mg.
  • Wheat Bread has a lower glycemic index. The glycemic index of wheat Bread is 60, while the glycemic index of watermelon is 76.

The food types used in this comparison are Bread, wheat, toasted and Watermelon, raw.

Infographic

Wheat Bread vs Watermelon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +490%
Contains more CalciumCalcium +2257.1%
Contains more PotassiumPotassium +99.1%
Contains more IronIron +1604.2%
Contains more CopperCopper +371.4%
Contains more ZincZinc +1370%
Contains more PhosphorusPhosphorus +1609.1%
Contains more ManganeseManganese +3523.7%
Contains more SeleniumSelenium +8250%
Contains less SodiumSodium -99.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +1230.3%
Contains more Vitamin B2Vitamin B2 +1719%
Contains more Vitamin B3Vitamin B3 +3411.2%
Contains more Vitamin B5Vitamin B5 +106.3%
Contains more Vitamin B6Vitamin B6 +240%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +2766.7%
Contains more CholineCholine +439%
Contains more Vitamin CVitamin C +3950%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +2024.6%
Contains more FatsFats +2746.7%
Contains more CarbsCarbs +638.7%
Contains more OtherOther +1054.2%
Contains more WaterWater +277.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +2654.1%
Contains more Poly. FatPolyunsaturated fat +3340%
Contains less Sat. FatSaturated fat -98.4%

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 Watermelon
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Watermelon DV% diff.
Selenium 33.4µg 0.4µg 60%
Manganese 1.377mg 0.038mg 58%
Iron 4.09mg 0.24mg 48%
Vitamin B3 6.25mg 0.178mg 38%
Vitamin B1 0.439mg 0.033mg 34%
Vitamin B2 0.382mg 0.021mg 28%
Sodium 601mg 1mg 26%
Phosphorus 188mg 11mg 25%
Protein 12.96g 0.61g 25%
Folate 86µg 3µg 21%
Fiber 4.7g 0.4g 17%
Copper 0.198mg 0.042mg 17%
Carbs 55.77g 7.55g 16%
Calcium 165mg 7mg 16%
Calories 313kcal 30kcal 14%
Zinc 1.47mg 0.1mg 12%
Magnesium 59mg 10mg 12%
Polyunsaturated fat 1.72g 0.05g 11%
Vitamin C 0.2mg 8.1mg 9%
Vitamin B6 0.153mg 0.045mg 8%
Fats 4.27g 0.15g 6%
Vitamin K 5.7µg 0.1µg 5%
Vitamin B5 0.456mg 0.221mg 5%
Fructose 3.36g 4%
Saturated fat 0.989g 0.016g 4%
Choline 22.1mg 4.1mg 3%
Vitamin A 0µg 28µg 3%
Potassium 223mg 112mg 3%
Monounsaturated fat 1.019g 0.037g 2%
Vitamin E 0.24mg 0.05mg 1%
Net carbs 51.07g 7.15g N/A
Sugar 6.42g 6.2g N/A
Tryptophan 0.092mg 0.007mg 0%
Threonine 0.299mg 0.027mg 0%
Isoleucine 0.258mg 0.019mg 0%
Leucine 0.461mg 0.018mg 0%
Lysine 0.215mg 0.062mg 0%
Methionine 0.105mg 0.006mg 0%
Phenylalanine 0.315mg 0.015mg 0%
Valine 0.31mg 0.016mg 0%
Histidine 0.15mg 0.006mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Watermelon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
6%
Watermelon
Minerals Daily Need Coverage Score
89%
Wheat Bread
6%
Watermelon

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Watermelon
Watermelon is lower in Saturated fat (difference - 0.973g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.2)
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.