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Watermelon vs. Wheat — In-Depth Nutrition Comparison

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Important differences between watermelon and wheat

  • Watermelon has less selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, magnesium, and vitamin B6.
  • Wheat 's daily need coverage for selenium is 162% more.
  • Watermelon has a higher glycemic index than wheat .

The food varieties used in the comparison are Watermelon, raw and Wheat, durum.

Infographic

Watermelon vs Wheat 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +1340%
Contains more CalciumCalcium +385.7%
Contains more PotassiumPotassium +284.8%
Contains more IronIron +1366.7%
Contains more CopperCopper +1216.7%
Contains more ZincZinc +4060%
Contains more PhosphorusPhosphorus +4518.2%
Contains more ManganeseManganese +7826.3%
Contains more SeleniumSelenium +22250%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1169.7%
Contains more Vitamin B2Vitamin B2 +476.2%
Contains more Vitamin B3Vitamin B3 +3685.4%
Contains more Vitamin B5Vitamin B5 +323.1%
Contains more Vitamin B6Vitamin B6 +831.1%
Contains more FolateFolate +1333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Wheat DV% diff.
Selenium 0.4µg 89.4µg 162%
Manganese 0.038mg 3.012mg 129%
Phosphorus 11mg 508mg 71%
Copper 0.042mg 0.553mg 57%
Vitamin B3 0.178mg 6.738mg 41%
Iron 0.24mg 3.52mg 41%
Zinc 0.1mg 4.16mg 37%
Vitamin B1 0.033mg 0.419mg 32%
Magnesium 10mg 144mg 32%
Vitamin B6 0.045mg 0.419mg 29%
Protein 0.61g 13.68g 26%
Carbs 7.55g 71.13g 21%
Calories 30kcal 339kcal 15%
Vitamin B5 0.221mg 0.935mg 14%
Folate 3µg 43µg 10%
Potassium 112mg 431mg 9%
Vitamin C 8.1mg 0mg 9%
Vitamin B2 0.021mg 0.121mg 8%
Polyunsaturated fat 0.05g 0.978g 6%
Fructose 3.36g 4%
Fats 0.15g 2.47g 4%
Vitamin A 28µg 0µg 3%
Calcium 7mg 34mg 3%
Saturated fat 0.016g 0.454g 2%
Fiber 0.4g 2%
Monounsaturated fat 0.037g 0.344g 1%
Choline 4.1mg 1%
Net carbs 7.15g 71.13g N/A
Sugar 6.2g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.05mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.007mg 0.176mg 0%
Threonine 0.027mg 0.366mg 0%
Isoleucine 0.019mg 0.533mg 0%
Leucine 0.018mg 0.934mg 0%
Lysine 0.062mg 0.303mg 0%
Methionine 0.006mg 0.221mg 0%
Phenylalanine 0.015mg 0.681mg 0%
Valine 0.016mg 0.594mg 0%
Histidine 0.006mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +735.9%
Contains more ProteinProtein +2142.6%
Contains more FatsFats +1546.7%
Contains more CarbsCarbs +842.1%
Contains more OtherOther +641.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +829.7%
Contains more Poly. FatPolyunsaturated fat +1856%

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.