White Bread vs. Watermelon
Nutrition comparison of White Bread and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and watermelon:
- Watermelon has more beta-carotene and lycopene than white bread, however, white bread contains more lutein + zeaxanthin than watermelon.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and watermelon has 87% less calories than white bread - white bread has 238 calories per 100 grams and watermelon has 30 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and similar to watermelon for fat. White bread has a macronutrient ratio of 18:74:8 and for watermelon, 7:88:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Watermelon | |
|---|---|---|
| Protein | 18% | 7% |
| Carbohydrates | 74% | 88% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and watermelon has 83% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and watermelon has 7.6g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 22 times more dietary fiber than watermelon - white bread has 9.2g of dietary fiber per 100 grams and watermelon has 0.4g of dietary fiber.
sugar
White bread and watermelon contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and watermelon has 6.2g of sugar.
Protein
protein
White bread is a great source of protein and it has 16 times more protein than watermelon - white bread has 10.7g of protein per 100 grams and watermelon has 0.61g of protein.
Fat
saturated fat
Both white bread and watermelon are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and watermelon has 0.02g of saturated fat.
trans fat
Both white bread and watermelon are low in trans fat - white bread has 0.03g of trans fat per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has more Vitamin C than white bread - watermelon has 8.1mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than white bread - watermelon has 28ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and watermelon contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and watermelon has 0.05mg of Vitamin E.
Vitamin K
White bread and watermelon contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and watermelon has 0.1ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and watermelon contain significant amounts of Vitamin B6.
| White Bread | Watermelon | |
|---|---|---|
| Thiamin | 0.51 MG | 0.033 MG |
| Riboflavin | 0.255 MG | 0.021 MG |
| Niacin | 4.455 MG | 0.178 MG |
| Pantothenic acid | 0.455 MG | 0.221 MG |
| Vitamin B6 | 0.08 MG | 0.045 MG |
| Folate | 127 UG | 3 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 96 times more calcium than watermelon - white bread has 684mg of calcium per 100 grams and watermelon has 7mg of calcium.
iron
White bread is an excellent source of iron and it has 19 times more iron than watermelon - white bread has 4.9mg of iron per 100 grams and watermelon has 0.24mg of iron.
potassium
White bread and watermelon contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and watermelon has 112mg 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 white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than watermelon per 100 grams.
| White Bread | Watermelon | |
|---|---|---|
| beta-carotene | 2 UG | 303 UG |
| lutein + zeaxanthin | 25 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than watermelon per 100 grams.
| White Bread | Watermelon | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.05 G |
| Total | 0.881 G | 0.05 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Bread or Watermelon .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Watermelon (Watermelon, raw) .
White Bread 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 white bread or watermelon contain more calories in 100 grams?White bread is high in calories and watermelon has 90% less calories than white bread - white bread has 238 calories in 100g and watermelon has 30 calories.
Does white bread or watermelon have more carbohydrates?
By weight, white bread is high in carbohydrates and watermelon has 80% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and watermelon has 7.6g of carbohydrates.
Does white bread or watermelon contain more calcium?
White bread is a rich source of calcium and it has 96 times more calcium than watermelon - white bread has 684mg of calcium in 100 grams and watermelon has 7mg of calcium.
Does white bread or watermelon contain more iron?
White bread is an abundant source of iron and it has 19 times more iron than watermelon - white bread has 4.9mg of iron in 100 grams and watermelon has 0.24mg of iron.