Whole Wheat Bread vs. Cantaloupe
Nutrition comparison of Whole Wheat Bread and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and cantaloupe:
- Both whole wheat bread and cantaloupe are high in potassium.
- Cantaloupe has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and cantaloupe has 87% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to cantaloupe per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for cantaloupe, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Cantaloupe | |
|---|---|---|
| Protein | 20% | 9% |
| Carbohydrates | 66% | 87% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and cantaloupe has 81% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 722% more dietary fiber than cantaloupe - whole wheat bread has 7.4g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Whole wheat bread and cantaloupe contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 14 times more protein than cantaloupe - whole wheat bread has 13.4g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both whole wheat bread and cantaloupe are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 366 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - cantaloupe has 169ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and cantaloupe contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Whole wheat bread and cantaloupe contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Cantaloupe | |
|---|---|---|
| Thiamin | 0.279 MG | 0.041 MG |
| Riboflavin | 0.131 MG | 0.019 MG |
| Niacin | 4.042 MG | 0.734 MG |
| Pantothenic acid | 0.336 MG | 0.105 MG |
| Vitamin B6 | 0.263 MG | 0.072 MG |
| Folate | 75 UG | 21 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 10 times more calcium than cantaloupe - whole wheat bread has 103mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 10 times more iron than cantaloupe - whole wheat bread has 2.5mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both whole wheat bread and cantaloupe are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium per 100 grams and cantaloupe has 267mg 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, cantaloupe has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than cantaloupe per 100 grams.
| Whole Wheat Bread | Cantaloupe | |
|---|---|---|
| beta-carotene | 1 UG | 2020 UG |
| lutein + zeaxanthin | 94 UG | 26 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.
| Whole Wheat Bread | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.046 G |
| Total | 0.205 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than cantaloupe per 100 grams.
| Whole Wheat Bread | Cantaloupe | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.035 G |
| Total | 1.669 G | 0.035 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 Whole Wheat Bread or Cantaloupe .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cantaloupe (Melons, cantaloupe, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cantaloupe 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 whole wheat bread or cantaloupe contain more calories in 100 grams?Whole wheat bread is high in calories and cantaloupe has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and cantaloupe has 34 calories.
Does whole wheat bread or cantaloupe have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and cantaloupe has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.
Does whole wheat bread or cantaloupe contain more calcium?
Whole wheat bread is a rich source of calcium and it has 10 times more calcium than cantaloupe - whole wheat bread has 103mg of calcium in 100 grams and cantaloupe has 9mg of calcium.
Does whole wheat bread or cantaloupe contain more potassium?
Both whole wheat bread and cantaloupe are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium in 100 grams and cantaloupe has 267mg of potassium.