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  6. Sweet roll vs. Watermelon

Sweet roll vs. Watermelon — In-Depth Nutrition Comparison

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Important differences between Sweet roll and Watermelon

  • Watermelon has less Selenium, Vitamin B1, Vitamin B2, Folate, Iron, Vitamin B3, and Vitamin E .
  • Sweet roll's daily need coverage for Selenium is 30% more.

The food varieties used in the comparison are Sweet rolls, cinnamon, commercially prepared with raisins and Watermelon, raw.

Infographic

Sweet roll 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.
Sweet roll
Sweet roll
8
:
2
Watermelon
Watermelon
Contains more Calcium +928.6%
Contains more Iron +566.7%
Contains more Magnesium +70%
Contains more Phosphorus +590.9%
Contains more Zinc +490%
Contains more Copper +109.5%
Contains more Manganese +689.5%
Contains more Selenium +4150%
Contains less Sodium -99.7%
Equal in Potassium - 112
Sweet roll
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +928.6%
Contains more Iron +566.7%
Contains more Magnesium +70%
Contains more Phosphorus +590.9%
Contains more Zinc +490%
Contains more Copper +109.5%
Contains more Manganese +689.5%
Contains more Selenium +4150%
Contains less Sodium -99.7%
Equal in Potassium - 112

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.
Sweet roll
Sweet roll
9
:
2
Watermelon
Watermelon
Contains more Vitamin E +3880%
Contains more Vitamin B1 +881.8%
Contains more Vitamin B2 +1161.9%
Contains more Vitamin B3 +1239.3%
Contains more Vitamin B5 +83.7%
Contains more Vitamin B6 +137.8%
Contains more Folate +2300%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4300%
Contains more Vitamin A +165.9%
Contains more Vitamin C +305%
Sweet roll
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
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 +3880%
Contains more Vitamin B1 +881.8%
Contains more Vitamin B2 +1161.9%
Contains more Vitamin B3 +1239.3%
Contains more Vitamin B5 +83.7%
Contains more Vitamin B6 +137.8%
Contains more Folate +2300%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4300%
Contains more Vitamin A +165.9%
Contains more Vitamin C +305%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet roll
Sweet roll
4
:
1
Watermelon
Watermelon
Contains more Protein +916.4%
Contains more Fats +10833.3%
Contains more Carbs +574.2%
Contains more Other +608.3%
Contains more Water +268.8%
Sweet roll
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +916.4%
Contains more Fats +10833.3%
Contains more Carbs +574.2%
Contains more Other +608.3%
Contains more Water +268.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet roll
Sweet roll
2
:
1
Watermelon
Watermelon
Contains more Monounsaturated Fat +12864.9%
Contains more Polyunsaturated fat +14846%
Contains less Saturated Fat -99.5%
Sweet roll
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +12864.9%
Contains more Polyunsaturated fat +14846%
Contains less Saturated Fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet roll Watermelon Opinion
Net carbs 48.5g 7.15g Sweet roll
Protein 6.2g 0.61g Sweet roll
Fats 16.4g 0.15g Sweet roll
Carbs 50.9g 7.55g Sweet roll
Calories 372kcal 30kcal Sweet roll
Fructose 3.36g Watermelon
Sugar 31.73g 6.2g Watermelon
Fiber 2.4g 0.4g Sweet roll
Calcium 72mg 7mg Sweet roll
Iron 1.6mg 0.24mg Sweet roll
Magnesium 17mg 10mg Sweet roll
Phosphorus 76mg 11mg Sweet roll
Potassium 111mg 112mg Watermelon
Sodium 304mg 1mg Watermelon
Zinc 0.59mg 0.1mg Sweet roll
Copper 0.088mg 0.042mg Sweet roll
Manganese 0.3mg 0.038mg Sweet roll
Selenium 17µg 0.4µg Sweet roll
Vitamin A 214IU 569IU Watermelon
Vitamin A RAE 62µg 28µg Sweet roll
Vitamin E 1.99mg 0.05mg Sweet roll
Vitamin C 2mg 8.1mg Watermelon
Vitamin B1 0.324mg 0.033mg Sweet roll
Vitamin B2 0.265mg 0.021mg Sweet roll
Vitamin B3 2.384mg 0.178mg Sweet roll
Vitamin B5 0.406mg 0.221mg Sweet roll
Vitamin B6 0.107mg 0.045mg Sweet roll
Folate 72µg 3µg Sweet roll
Vitamin B12 0.14µg 0µg Sweet roll
Vitamin K 4.4µg 0.1µg Sweet roll
Tryptophan 0.074mg 0.007mg Sweet roll
Threonine 0.211mg 0.027mg Sweet roll
Isoleucine 0.259mg 0.019mg Sweet roll
Leucine 0.458mg 0.018mg Sweet roll
Lysine 0.243mg 0.062mg Sweet roll
Methionine 0.117mg 0.006mg Sweet roll
Phenylalanine 0.3mg 0.015mg Sweet roll
Valine 0.291mg 0.016mg Sweet roll
Histidine 0.145mg 0.006mg Sweet roll
Cholesterol 66mg 0mg Watermelon
Saturated Fat 3.079g 0.016g Watermelon
Omega-3 - DHA 0.004g 0g Sweet roll
Monounsaturated Fat 4.797g 0.037g Sweet roll
Polyunsaturated fat 7.473g 0.05g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll 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
31%
Sweet roll
9%
Watermelon
Minerals Daily Need Coverage Score
35%
Sweet roll
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 25.53g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 303mg)
Which food is lower in Cholesterol?
Watermelon
Watermelon is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 3.063g)
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 36)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $0.1)
Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.