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  6. Wheat Bread vs. Watermelon

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.

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.
Wheat Bread
Wheat Bread
9
:
1
Watermelon
Watermelon
Contains more Calcium +2257.1%
Contains more Iron +1604.2%
Contains more Magnesium +490%
Contains more Phosphorus +1609.1%
Contains more Potassium +99.1%
Contains more Zinc +1370%
Contains more Copper +371.4%
Contains more Manganese +3523.7%
Contains more Selenium +8250%
Contains less Sodium -99.8%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +2257.1%
Contains more Iron +1604.2%
Contains more Magnesium +490%
Contains more Phosphorus +1609.1%
Contains more Potassium +99.1%
Contains more Zinc +1370%
Contains more Copper +371.4%
Contains more Manganese +3523.7%
Contains more Selenium +8250%
Contains less Sodium -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.
Wheat Bread
Wheat Bread
8
:
2
Watermelon
Watermelon
Contains more Vitamin E +380%
Contains more Vitamin B1 +1230.3%
Contains more Vitamin B2 +1719%
Contains more Vitamin B3 +3411.2%
Contains more Vitamin B5 +106.3%
Contains more Vitamin B6 +240%
Contains more Folate +2766.7%
Contains more Vitamin K +5600%
Contains more Vitamin A +∞%
Contains more Vitamin C +3950%
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%
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%
Contains more Vitamin E +380%
Contains more Vitamin B1 +1230.3%
Contains more Vitamin B2 +1719%
Contains more Vitamin B3 +3411.2%
Contains more Vitamin B5 +106.3%
Contains more Vitamin B6 +240%
Contains more Folate +2766.7%
Contains more Vitamin K +5600%
Contains more Vitamin A +∞%
Contains more Vitamin C +3950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Watermelon
Watermelon
Contains more Protein +2024.6%
Contains more Fats +2746.7%
Contains more Carbs +638.7%
Contains more Other +1054.2%
Contains more Water +277.4%
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
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +2024.6%
Contains more Fats +2746.7%
Contains more Carbs +638.7%
Contains more Other +1054.2%
Contains more Water +277.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Watermelon
Watermelon
Contains more Monounsaturated Fat +2654.1%
Contains more Polyunsaturated fat +3340%
Contains less Saturated Fat -98.4%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +2654.1%
Contains more Polyunsaturated fat +3340%
Contains less Saturated 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 Opinion
Net carbs 51.07g 7.15g Wheat Bread
Protein 12.96g 0.61g Wheat Bread
Fats 4.27g 0.15g Wheat Bread
Carbs 55.77g 7.55g Wheat Bread
Calories 313kcal 30kcal Wheat Bread
Fructose 3.36g Watermelon
Sugar 6.42g 6.2g Watermelon
Fiber 4.7g 0.4g Wheat Bread
Calcium 165mg 7mg Wheat Bread
Iron 4.09mg 0.24mg Wheat Bread
Magnesium 59mg 10mg Wheat Bread
Phosphorus 188mg 11mg Wheat Bread
Potassium 223mg 112mg Wheat Bread
Sodium 601mg 1mg Watermelon
Zinc 1.47mg 0.1mg Wheat Bread
Copper 0.198mg 0.042mg Wheat Bread
Manganese 1.377mg 0.038mg Wheat Bread
Selenium 33.4µg 0.4µg Wheat Bread
Vitamin A 0IU 569IU Watermelon
Vitamin A RAE 0µg 28µg Watermelon
Vitamin E 0.24mg 0.05mg Wheat Bread
Vitamin C 0.2mg 8.1mg Watermelon
Vitamin B1 0.439mg 0.033mg Wheat Bread
Vitamin B2 0.382mg 0.021mg Wheat Bread
Vitamin B3 6.25mg 0.178mg Wheat Bread
Vitamin B5 0.456mg 0.221mg Wheat Bread
Vitamin B6 0.153mg 0.045mg Wheat Bread
Folate 86µg 3µg Wheat Bread
Vitamin K 5.7µg 0.1µg Wheat Bread
Tryptophan 0.092mg 0.007mg Wheat Bread
Threonine 0.299mg 0.027mg Wheat Bread
Isoleucine 0.258mg 0.019mg Wheat Bread
Leucine 0.461mg 0.018mg Wheat Bread
Lysine 0.215mg 0.062mg Wheat Bread
Methionine 0.105mg 0.006mg Wheat Bread
Phenylalanine 0.315mg 0.015mg Wheat Bread
Valine 0.31mg 0.016mg Wheat Bread
Histidine 0.15mg 0.006mg Wheat Bread
Saturated Fat 0.989g 0.016g Watermelon
Monounsaturated Fat 1.019g 0.037g Wheat Bread
Polyunsaturated fat 1.72g 0.05g 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 Watermelon
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
9%
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.