Wheat Flour vs. Watermelon
Nutrition comparison of Wheat Flour and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and watermelon:
- Watermelon has more beta-carotene and lycopene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than watermelon.
- Wheat flour has 19 times less sugar than watermelon.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and watermelon has 92% less calories than wheat flour - watermelon has 30 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to watermelon for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Watermelon | |
|---|---|---|
| Protein | 14% | 7% |
| Carbohydrates | 82% | 90% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and watermelon has 90% less carbohydrates than wheat flour - watermelon has 7.6g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 500% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
sugar
Wheat flour has 19 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 18 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Both watermelon and wheat flour are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
Vitamins
Vitamin C
Watermelon has more Vitamin C than wheat flour - watermelon has 8.1mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than wheat flour - watermelon has 28ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Watermelon and wheat flour contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Watermelon and wheat flour contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both wheat flour and watermelon contain significant amounts of Vitamin B6.
| Wheat Flour | Watermelon | |
|---|---|---|
| Thiamin | 0.812 MG | 0.033 MG |
| Riboflavin | 0.512 MG | 0.021 MG |
| Niacin | 7.554 MG | 0.178 MG |
| Pantothenic acid | 0.438 MG | 0.221 MG |
| Vitamin B6 | 0.037 MG | 0.045 MG |
| Folate | 183 UG | 3 UG |
Minerals
calcium
Wheat flour has 114% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 17 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Watermelon and wheat flour contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and wheat flour has 100mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, watermelon has more beta-carotene and lycopene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than watermelon per 100 grams.
| Wheat Flour | Watermelon | |
|---|---|---|
| beta-carotene | 1 UG | 303 UG |
| lutein + zeaxanthin | 79 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than watermelon per 100 grams.
| Wheat Flour | Watermelon | |
|---|---|---|
| linoleic acid | 0.685 G | 0.05 G |
| Total | 0.685 G | 0.05 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Watermelon (Watermelon, raw) .
Wheat Flour g
()
|
Daily Values (%) |
Watermelon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watermelon or wheat flour contain more calories in 100 grams?Wheat flour is high in calories and watermelon has 90% less calories than wheat flour - watermelon has 30 calories in 100g and wheat flour has 361 calories.
Does watermelon or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and watermelon has 90% fewer carbohydrates than wheat flour - watermelon has 7.6g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does watermelon or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 17 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and wheat flour has 4.4mg of iron.