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Melon vs. Wheat Bread — In-Depth Nutrition Comparison

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How are melon and wheat Bread different?

  • Melon is richer in vitamin C, while wheat Bread is higher in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and folate.
  • Wheat Bread covers your daily need for selenium, 60% more than melon.
  • Melon contains 109 times more vitamin C than wheat Bread. Melon contains 21.8mg of vitamin C, while wheat Bread contains 0.2mg.
  • Melon is lower in sodium.

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

Infographic

Melon vs Wheat Bread 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.
Melon
Melon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
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%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +436.4%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +22.5%
Contains more IronIron +1102.9%
Contains more CopperCopper +230%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +3660%
Contains more ManganeseManganese +3834.3%
Contains more SeleniumSelenium +8250%

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.
Melon
Melon
1
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
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%
Contains more Vitamin CVitamin C +10800%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +2826.7%
Contains more Vitamin B2Vitamin B2 +1132.3%
Contains more Vitamin B3Vitamin B3 +2594%
Contains more Vitamin B5Vitamin B5 +442.9%
Contains more Vitamin KVitamin K +128%
Contains more FolateFolate +975%
Contains more CholineCholine +190.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.153mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Wheat Bread DV% diff.
Selenium 0.4µg 33.4µg 60%
Manganese 0.035mg 1.377mg 58%
Iron 0.34mg 4.09mg 47%
Vitamin B3 0.232mg 6.25mg 38%
Vitamin B1 0.015mg 0.439mg 35%
Vitamin B2 0.031mg 0.382mg 27%
Sodium 9mg 601mg 26%
Phosphorus 5mg 188mg 26%
Vitamin C 21.8mg 0.2mg 24%
Protein 1.11g 12.96g 24%
Folate 8µg 86µg 20%
Carbs 6.58g 55.77g 16%
Calcium 11mg 165mg 15%
Fiber 0.9g 4.7g 15%
Copper 0.06mg 0.198mg 15%
Calories 28kcal 313kcal 14%
Zinc 0.07mg 1.47mg 13%
Polyunsaturated fat 0.039g 1.72g 11%
Magnesium 11mg 59mg 11%
Vitamin B5 0.084mg 0.456mg 7%
Fats 0.1g 4.27g 6%
Saturated fat 0.025g 0.989g 4%
Monounsaturated fat 0.002g 1.019g 3%
Choline 7.6mg 22.1mg 3%
Vitamin K 2.5µg 5.7µg 3%
Vitamin E 0.05mg 0.24mg 1%
Vitamin B6 0.163mg 0.153mg 1%
Potassium 182mg 223mg 1%
Net carbs 5.68g 51.07g N/A
Sugar 5.69g 6.42g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
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
Contains more WaterWater +279.1%
Contains more ProteinProtein +1067.6%
Contains more FatsFats +4170%
Contains more CarbsCarbs +747.6%
Contains more OtherOther +669.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +50850%
Contains more Poly. FatPolyunsaturated fat +4310.3%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.