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Melon vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between Melon and Orange

  • Melon has more Vitamin B6, while Orange has more Vitamin C, Fiber, Vitamin B1, and Folate.
  • Orange covers your daily need of Vitamin C 35% more than Melon.
  • Melon contains 3 times more Vitamin B6 than Orange. While Melon contains 0.163mg of Vitamin B6, Orange contains only 0.06mg.
  • The amount of Sugar in Melon is lower.

These are the specific foods used in this comparison Melons, casaba, raw and Oranges, raw, all commercial varieties.

Infographic

Melon vs Orange infographic
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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.
Melon
5
:
4
Orange
Contains more Iron +240%
Contains more Copper +33.3%
Contains more Manganese +40%
Contains more Calcium +263.6%
Contains more Phosphorus +180%
Contains less Sodium -100%
Contains more Selenium +25%
Equal in Magnesium - 10
Equal in Potassium - 181
Equal in Zinc - 0.07
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +240%
Contains more Copper +33.3%
Contains more Manganese +40%
Contains more Calcium +263.6%
Contains more Phosphorus +180%
Contains less Sodium -100%
Contains more Selenium +25%
Equal in Magnesium - 10
Equal in Potassium - 181
Equal in Zinc - 0.07

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.
Melon
2
:
8
Orange
Contains more Vitamin B6 +171.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +260%
Contains more Vitamin C +144%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B5 +197.6%
Contains more Folate +275%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B6 +171.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +260%
Contains more Vitamin C +144%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B5 +197.6%
Contains more Folate +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
2
:
3
Orange
Contains more Protein +18.1%
Contains more Fats +20%
Contains more Carbs +78.6%
Contains more Other +22.2%
Equal in Water - 86.75
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +18.1%
Contains more Fats +20%
Contains more Carbs +78.6%
Contains more Other +22.2%
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
1
:
2
Orange
Contains more Polyunsaturated fat +56%
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +1050%
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Polyunsaturated fat +56%
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +1050%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Orange Opinion
Net carbs 5.68g 9.35g Orange
Protein 1.11g 0.94g Melon
Fats 0.1g 0.12g Orange
Carbs 6.58g 11.75g Orange
Calories 28kcal 47kcal Orange
Sugar 5.69g 9.35g Melon
Fiber 0.9g 2.4g Orange
Calcium 11mg 40mg Orange
Iron 0.34mg 0.1mg Melon
Magnesium 11mg 10mg Melon
Phosphorus 5mg 14mg Orange
Potassium 182mg 181mg Melon
Sodium 9mg 0mg Orange
Zinc 0.07mg 0.07mg
Copper 0.06mg 0.045mg Melon
Manganese 0.035mg 0.025mg Melon
Selenium 0.4µg 0.5µg Orange
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.05mg 0.18mg Orange
Vitamin C 21.8mg 53.2mg Orange
Vitamin B1 0.015mg 0.087mg Orange
Vitamin B2 0.031mg 0.04mg Orange
Vitamin B3 0.232mg 0.282mg Orange
Vitamin B5 0.084mg 0.25mg Orange
Vitamin B6 0.163mg 0.06mg Melon
Folate 8µg 30µg Orange
Vitamin K 2.5µg 0µg Melon
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.025g 0.015g Orange
Monounsaturated Fat 0.002g 0.023g Orange
Polyunsaturated fat 0.039g 0.025g Melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Orange
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
12%
Melon
24%
Orange
Minerals Daily Need Coverage Score
7%
Melon
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 17)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.2)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 3.66g)
Which food is richer in minerals?
Melon
Melon is relatively richer in minerals
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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.