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Kiwifruit vs. Melon — In-Depth Nutrition Comparison

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Differences between Kiwifruit and Melon

  • Kiwifruit has more Vitamin C, Vitamin K, Vitamin E , Fiber, and Copper, while Melon has more Vitamin B6.
  • Kiwifruit's daily need coverage for Vitamin C is 79% higher.
  • Melon contains 29 times less Vitamin E than Kiwifruit. Kiwifruit contains 1.46mg of Vitamin E , while Melon contains 0.05mg.

The food types used in this comparison are Kiwifruit, green, raw and Melons, casaba, raw.

Infographic

Kiwifruit 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.
Contains more Calcium +209.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +580%
Contains more Potassium +71.4%
Contains less Sodium -66.7%
Contains more Zinc +100%
Contains more Copper +116.7%
Contains more Manganese +180%
Contains more Selenium +100%
Equal in Iron - 0.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +209.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +580%
Contains more Potassium +71.4%
Contains less Sodium -66.7%
Contains more Zinc +100%
Contains more Copper +116.7%
Contains more Manganese +180%
Contains more Selenium +100%
Equal in Iron - 0.34

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.
:
2
Melon
Contains more Vitamin A +∞%
Contains more Vitamin E +2820%
Contains more Vitamin C +325.2%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +47%
Contains more Vitamin B5 +117.9%
Contains more Folate +212.5%
Contains more Vitamin K +1512%
Contains more Vitamin B2 +24%
Contains more Vitamin B6 +158.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 +2820%
Contains more Vitamin C +325.2%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +47%
Contains more Vitamin B5 +117.9%
Contains more Folate +212.5%
Contains more Vitamin K +1512%
Contains more Vitamin B2 +24%
Contains more Vitamin B6 +158.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +420%
Contains more Carbs +122.8%
Contains more Other +69.4%
Contains more Water +10.6%
Equal in Protein - 1.11
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Fats +420%
Contains more Carbs +122.8%
Contains more Other +69.4%
Contains more Water +10.6%
Equal in Protein - 1.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2250%
Contains more Polyunsaturated fat +635.9%
Contains less Saturated Fat -13.8%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +2250%
Contains more Polyunsaturated fat +635.9%
Contains less Saturated Fat -13.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Melon Opinion
Net carbs 11.66g 5.68g Kiwifruit
Protein 1.14g 1.11g Kiwifruit
Fats 0.52g 0.1g Kiwifruit
Carbs 14.66g 6.58g Kiwifruit
Calories 61kcal 28kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g 5.69g Melon
Fiber 3g 0.9g Kiwifruit
Calcium 34mg 11mg Kiwifruit
Iron 0.31mg 0.34mg Melon
Magnesium 17mg 11mg Kiwifruit
Phosphorus 34mg 5mg Kiwifruit
Potassium 312mg 182mg Kiwifruit
Sodium 3mg 9mg Kiwifruit
Zinc 0.14mg 0.07mg Kiwifruit
Copper 0.13mg 0.06mg Kiwifruit
Manganese 0.098mg 0.035mg Kiwifruit
Selenium 0.2µg 0.4µg Melon
Vitamin A 87IU 0IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg 0.05mg Kiwifruit
Vitamin C 92.7mg 21.8mg Kiwifruit
Vitamin B1 0.027mg 0.015mg Kiwifruit
Vitamin B2 0.025mg 0.031mg Melon
Vitamin B3 0.341mg 0.232mg Kiwifruit
Vitamin B5 0.183mg 0.084mg Kiwifruit
Vitamin B6 0.063mg 0.163mg Melon
Folate 25µg 8µg Kiwifruit
Vitamin K 40.3µg 2.5µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g 0.025g Melon
Monounsaturated Fat 0.047g 0.002g Kiwifruit
Polyunsaturated fat 0.287g 0.039g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42%
Kiwifruit
12%
Melon
Minerals Daily Need Coverage Score
14%
Kiwifruit
7%
Melon

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.004g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 4)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.1)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.