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  6. Watermelon vs. White Bread

Watermelon vs. White Bread — In-Depth Nutrition Comparison

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A recap on differences between Watermelon and White Bread

  • White Bread is higher than Watermelon in Iron, Vitamin B1, Selenium, Vitamin B3, Folate, Manganese, Vitamin B2, Calcium, and Phosphorus.
  • White Bread covers your daily Iron needs 42% more than Watermelon.
  • The amount of Sodium in Watermelon is lower.

Food varieties used in this article are Watermelon, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Watermelon vs White 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.
Watermelon
Watermelon
1
:
9
White Bread
White Bread
Contains less Sodium -99.8%
Contains more Calcium +1957.1%
Contains more Iron +1404.2%
Contains more Magnesium +130%
Contains more Phosphorus +790.9%
Contains more Potassium +12.5%
Contains more Zinc +640%
Contains more Copper +140.5%
Contains more Manganese +1310.5%
Contains more Selenium +5400%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains less Sodium -99.8%
Contains more Calcium +1957.1%
Contains more Iron +1404.2%
Contains more Magnesium +130%
Contains more Phosphorus +790.9%
Contains more Potassium +12.5%
Contains more Zinc +640%
Contains more Copper +140.5%
Contains more Manganese +1310.5%
Contains more Selenium +5400%

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.
Watermelon
Watermelon
2
:
8
White Bread
White Bread
Contains more Vitamin A +56800%
Contains more Vitamin C +∞%
Contains more Vitamin E +340%
Contains more Vitamin B1 +1515.2%
Contains more Vitamin B2 +1057.1%
Contains more Vitamin B3 +2585.4%
Contains more Vitamin B5 +142.5%
Contains more Vitamin B6 +93.3%
Contains more Folate +3600%
Contains more Vitamin K +100%
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +56800%
Contains more Vitamin C +∞%
Contains more Vitamin E +340%
Contains more Vitamin B1 +1515.2%
Contains more Vitamin B2 +1057.1%
Contains more Vitamin B3 +2585.4%
Contains more Vitamin B5 +142.5%
Contains more Vitamin B6 +93.3%
Contains more Folate +3600%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon
Watermelon
1
:
4
White Bread
White Bread
Contains more Water +151.1%
Contains more Protein +1350.8%
Contains more Fats +2120%
Contains more Carbs +554.6%
Contains more Other +725%
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +151.1%
Contains more Protein +1350.8%
Contains more Fats +2120%
Contains more Carbs +554.6%
Contains more Other +725%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon
Watermelon
1
:
2
White Bread
White Bread
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +1518.9%
Contains more Polyunsaturated fat +3104%
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +1518.9%
Contains more Polyunsaturated fat +3104%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Watermelon
Watermelon
3
:
2
White Bread
White Bread
Contains more Sucrose +∞%
Contains more Fructose +38.3%
Contains more Starch +∞%
Contains more Maltose +2683.3%
Equal in Glucose - 1.57
Watermelon
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Fructose +38.3%
Contains more Starch +∞%
Contains more Maltose +2683.3%
Equal in Glucose - 1.57

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon White Bread Opinion
Net carbs 7.15g 46.72g White Bread
Protein 0.61g 8.85g White Bread
Fats 0.15g 3.33g White Bread
Carbs 7.55g 49.42g White Bread
Calories 30kcal 266kcal White Bread
Starch 0g 37.17g White Bread
Fructose 3.36g 2.43g Watermelon
Sugar 6.2g 5.67g White Bread
Fiber 0.4g 2.7g White Bread
Calcium 7mg 144mg White Bread
Iron 0.24mg 3.61mg White Bread
Magnesium 10mg 23mg White Bread
Phosphorus 11mg 98mg White Bread
Potassium 112mg 126mg White Bread
Sodium 1mg 490mg Watermelon
Zinc 0.1mg 0.74mg White Bread
Copper 0.042mg 0.101mg White Bread
Manganese 0.038mg 0.536mg White Bread
Selenium 0.4µg 22µg White Bread
Vitamin A 569IU 1IU Watermelon
Vitamin A RAE 28µg 0µg Watermelon
Vitamin E 0.05mg 0.22mg White Bread
Vitamin C 8.1mg 0mg Watermelon
Vitamin B1 0.033mg 0.533mg White Bread
Vitamin B2 0.021mg 0.243mg White Bread
Vitamin B3 0.178mg 4.78mg White Bread
Vitamin B5 0.221mg 0.536mg White Bread
Vitamin B6 0.045mg 0.087mg White Bread
Folate 3µg 111µg White Bread
Vitamin K 0.1µg 0.2µg White Bread
Tryptophan 0.007mg Watermelon
Threonine 0.027mg Watermelon
Isoleucine 0.019mg Watermelon
Leucine 0.018mg Watermelon
Lysine 0.062mg Watermelon
Methionine 0.006mg Watermelon
Phenylalanine 0.015mg Watermelon
Valine 0.016mg Watermelon
Histidine 0.006mg Watermelon
Trans Fat 0g 0.027g Watermelon
Saturated Fat 0.016g 0.698g Watermelon
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.037g 0.599g White Bread
Polyunsaturated fat 0.05g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon White Bread
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
9%
Watermelon
35%
White Bread
Minerals Daily Need Coverage Score
6%
Watermelon
56%
White Bread

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 0.53g)
Which food is lower in glycemic index?
White Bread
White Bread is lower in glycemic index (difference - 3)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.1)
Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 489mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.682g)
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.