Whole Wheat Bread vs. Watermelon
Nutrition comparison of Whole Wheat Bread and Watermelon
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
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and watermelon:
- Watermelon has more beta-carotene and lycopene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than watermelon.
- Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- 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 Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and watermelon has 89% less calories than whole wheat bread - watermelon has 30 calories per 100 grams and whole wheat bread has 265 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to watermelon per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Watermelon | |
|---|---|---|
| Protein | 20% | 7% |
| Carbohydrates | 65% | 90% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and watermelon has 83% less carbohydrates than whole wheat bread - watermelon has 7.6g of total carbs per 100 grams and whole wheat bread has 43.3g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 17 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and whole wheat bread has 7.4g of dietary fiber.
sugar
Watermelon and whole wheat bread contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and whole wheat bread has 6.4g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 20 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and whole wheat bread has 13.4g of protein.
Fat
saturated fat
Both watermelon and whole wheat bread are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and whole wheat bread has 0.87g of saturated fat.
Vitamins
Vitamin C
Watermelon has 80 times more Vitamin C than whole wheat bread - watermelon has 8.1mg of Vitamin C per 100 grams and whole wheat bread has 0.1mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than whole wheat bread - watermelon has 28ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Watermelon and whole wheat bread contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and whole wheat bread has 0.37mg of Vitamin E.
Vitamin K
Watermelon and whole wheat bread contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and whole wheat bread has 1.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both whole wheat bread and watermelon contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Watermelon | |
|---|---|---|
| Thiamin | 0.279 MG | 0.033 MG |
| Riboflavin | 0.131 MG | 0.021 MG |
| Niacin | 4.042 MG | 0.178 MG |
| Pantothenic acid | 0.336 MG | 0.221 MG |
| Vitamin B6 | 0.263 MG | 0.045 MG |
| Folate | 75 UG | 3 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 13 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and whole wheat bread has 103mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 942% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and whole wheat bread has 2.5mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 105% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and whole wheat bread has 230mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than watermelon per 100 grams.
| Whole Wheat Bread | Watermelon | |
|---|---|---|
| beta-carotene | 1 UG | 303 UG |
| lutein + zeaxanthin | 94 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than watermelon per 100 grams.
| Whole Wheat Bread | Watermelon | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.05 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Watermelon (Watermelon, raw) .
Whole Wheat 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 watermelon or whole wheat bread contain more calories in 100 grams?Whole wheat bread is high in calories and watermelon has 90% less calories than whole wheat bread - watermelon has 30 calories in 100g and whole wheat bread has 265 calories.
Does watermelon or whole wheat bread have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and watermelon has 80% fewer carbohydrates than whole wheat bread - watermelon has 7.6g of carbs for 100g and whole wheat bread has 43.3g of carbohydrates.
Does watermelon or whole wheat bread contain more calcium?
Whole wheat bread is a rich source of calcium and it has 13 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and whole wheat bread has 103mg of calcium.