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  6. Dried fruit vs. Melon

Dried fruit vs. Melon — In-Depth Nutrition Comparison

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A recap on differences between Dried fruit and Melon

  • Dried fruit has more Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin A RAE, Vitamin B3, Phosphorus, and Manganese, however, Melon is higher in Vitamin C.
  • Dried fruit covers your daily Copper needs 31% more than Melon.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Melons, casaba, raw.

Infographic

Dried fruit vs Melon infographic
Infographic link

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.
Dried fruit
Dried fruit
9
:
1
Melon
Melon
Contains more Calcium +400%
Contains more Iron +682.4%
Contains more Magnesium +190.9%
Contains more Phosphorus +1320%
Contains more Potassium +538.5%
Contains more Zinc +457.1%
Contains more Copper +471.7%
Contains more Manganese +571.4%
Contains more Selenium +450%
Equal in Sodium - 9
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +400%
Contains more Iron +682.4%
Contains more Magnesium +190.9%
Contains more Phosphorus +1320%
Contains more Potassium +538.5%
Contains more Zinc +457.1%
Contains more Copper +471.7%
Contains more Manganese +571.4%
Contains more Selenium +450%
Equal in Sodium - 9

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.
Dried fruit
Dried fruit
7
:
2
Melon
Melon
Contains more Vitamin A +∞%
Contains more Vitamin E +8560%
Contains more Vitamin B2 +138.7%
Contains more Vitamin B3 +1015.9%
Contains more Vitamin B5 +514.3%
Contains more Folate +25%
Contains more Vitamin K +24%
Contains more Vitamin C +2080%
Contains more Vitamin B6 +14%
Equal in Vitamin B1 - 0.015
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +8560%
Contains more Vitamin B2 +138.7%
Contains more Vitamin B3 +1015.9%
Contains more Vitamin B5 +514.3%
Contains more Folate +25%
Contains more Vitamin K +24%
Contains more Vitamin C +2080%
Contains more Vitamin B6 +14%
Equal in Vitamin B1 - 0.015

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Melon
Melon
Contains more Protein +205.4%
Contains more Fats +410%
Contains more Carbs +852%
Contains more Other +613.9%
Contains more Water +197.3%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Protein +205.4%
Contains more Fats +410%
Contains more Carbs +852%
Contains more Other +613.9%
Contains more Water +197.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
0
Melon
Melon
Contains less Saturated Fat -32%
Contains more Monounsaturated Fat +3600%
Contains more Polyunsaturated fat +89.7%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains less Saturated Fat -32%
Contains more Monounsaturated Fat +3600%
Contains more Polyunsaturated fat +89.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Melon
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Melon Opinion
Net carbs 55.34g 5.68g Dried fruit
Protein 3.39g 1.11g Dried fruit
Fats 0.51g 0.1g Dried fruit
Carbs 62.64g 6.58g Dried fruit
Calories 241kcal 28kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 5.69g Melon
Fiber 7.3g 0.9g Dried fruit
Calcium 55mg 11mg Dried fruit
Iron 2.66mg 0.34mg Dried fruit
Magnesium 32mg 11mg Dried fruit
Phosphorus 71mg 5mg Dried fruit
Potassium 1162mg 182mg Dried fruit
Sodium 10mg 9mg Melon
Zinc 0.39mg 0.07mg Dried fruit
Copper 0.343mg 0.06mg Dried fruit
Manganese 0.235mg 0.035mg Dried fruit
Selenium 2.2µg 0.4µg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.05mg Dried fruit
Vitamin C 1mg 21.8mg Melon
Vitamin B1 0.015mg 0.015mg
Vitamin B2 0.074mg 0.031mg Dried fruit
Vitamin B3 2.589mg 0.232mg Dried fruit
Vitamin B5 0.516mg 0.084mg Dried fruit
Vitamin B6 0.143mg 0.163mg Melon
Folate 10µg 8µg Dried fruit
Vitamin K 3.1µg 2.5µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g 0.025g Dried fruit
Monounsaturated Fat 0.074g 0.002g Dried fruit
Polyunsaturated fat 0.074g 0.039g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
12%
Melon
Minerals Daily Need Coverage Score
44%
Dried fruit
7%
Melon

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 47.75g)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 1mg)
Which food is cheaper?
Melon
Melon is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.