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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
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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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +1957.1%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +1404.2%
Contains more CopperCopper +140.5%
Contains more ZincZinc +640%
Contains more PhosphorusPhosphorus +790.9%
Contains more ManganeseManganese +1310.5%
Contains more SeleniumSelenium +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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin B1Vitamin B1 +1515.2%
Contains more Vitamin B2Vitamin B2 +1057.1%
Contains more Vitamin B3Vitamin B3 +2585.4%
Contains more Vitamin B5Vitamin B5 +142.5%
Contains more Vitamin B6Vitamin B6 +93.3%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +3600%
Contains more CholineCholine +256.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 WaterWater +151.1%
Contains more ProteinProtein +1350.8%
Contains more FatsFats +2120%
Contains more CarbsCarbs +554.6%
Contains more OtherOther +725%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +1518.9%
Contains more Poly. FatPolyunsaturated fat +3104%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +∞%
Contains more FructoseFructose +38.3%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +2683.3%
~equal in Glucose ~1.57g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 DV% diff.
Vitamin B1 0.033mg 0.533mg 42%
Iron 0.24mg 3.61mg 42%
Selenium 0.4µg 22µg 39%
Vitamin B3 0.178mg 4.78mg 29%
Folate 3µg 111µg 27%
Manganese 0.038mg 0.536mg 22%
Sodium 1mg 490mg 21%
Vitamin B2 0.021mg 0.243mg 17%
Protein 0.61g 8.85g 16%
Starch 0g 37.17g 15%
Carbs 7.55g 49.42g 14%
Calcium 7mg 144mg 14%
Phosphorus 11mg 98mg 12%
Calories 30kcal 266kcal 12%
Polyunsaturated fat 0.05g 1.602g 10%
Vitamin C 8.1mg 0mg 9%
Fiber 0.4g 2.7g 9%
Copper 0.042mg 0.101mg 7%
Zinc 0.1mg 0.74mg 6%
Vitamin B5 0.221mg 0.536mg 6%
Fats 0.15g 3.33g 5%
Vitamin B6 0.045mg 0.087mg 3%
Saturated fat 0.016g 0.698g 3%
Vitamin A 28µg 0µg 3%
Magnesium 10mg 23mg 3%
Choline 4.1mg 14.6mg 2%
Fructose 3.36g 2.43g 1%
Vitamin E 0.05mg 0.22mg 1%
Monounsaturated fat 0.037g 0.599g 1%
Net carbs 7.15g 46.72g N/A
Potassium 112mg 126mg 0%
Sugar 6.2g 5.67g N/A
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Watermelon
33%
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.