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  6. Melon vs. Pomegranate

Melon vs. Pomegranate — In-Depth Nutrition Comparison

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How are Melon and Pomegranate different?

  • Melon is higher in Vitamin C, and Vitamin B6, however, Pomegranate is richer in Fiber, Vitamin K, Copper, Folate, and Vitamin B5.
  • Daily need coverage for Vitamin C from Melon is 13% higher.
  • Melon contains 2 times more Vitamin B6 than Pomegranate. While Melon contains 0.163mg of Vitamin B6, Pomegranate contains only 0.075mg.

Melons, casaba, raw and Pomegranates, raw are the varieties used in this article.

Infographic

Melon vs Pomegranate 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.
Melon
Melon
2
:
8
Pomegranate
Pomegranate
Contains more Iron +13.3%
Contains more Phosphorus +620%
Contains more Potassium +29.7%
Contains less Sodium -66.7%
Contains more Zinc +400%
Contains more Copper +163.3%
Contains more Manganese +240%
Contains more Selenium +25%
Equal in Calcium - 10
Equal in Magnesium - 12
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Iron +13.3%
Contains more Phosphorus +620%
Contains more Potassium +29.7%
Contains less Sodium -66.7%
Contains more Zinc +400%
Contains more Copper +163.3%
Contains more Manganese +240%
Contains more Selenium +25%
Equal in Calcium - 10
Equal in Magnesium - 12

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
Melon
2
:
7
Pomegranate
Pomegranate
Contains more Vitamin C +113.7%
Contains more Vitamin B6 +117.3%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +346.7%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +348.8%
Contains more Folate +375%
Contains more Vitamin K +556%
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%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin C +113.7%
Contains more Vitamin B6 +117.3%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +346.7%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +348.8%
Contains more Folate +375%
Contains more Vitamin K +556%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
1
:
4
Pomegranate
Pomegranate
Contains more Water +17.9%
Contains more Protein +50.5%
Contains more Fats +1070%
Contains more Carbs +184.2%
Contains more Other +47.2%
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Water +17.9%
Contains more Protein +50.5%
Contains more Fats +1070%
Contains more Carbs +184.2%
Contains more Other +47.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
1
:
2
Pomegranate
Pomegranate
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +4550%
Contains more Polyunsaturated fat +102.6%
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +4550%
Contains more Polyunsaturated fat +102.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Pomegranate Opinion
Net carbs 5.68g 14.7g Pomegranate
Protein 1.11g 1.67g Pomegranate
Fats 0.1g 1.17g Pomegranate
Carbs 6.58g 18.7g Pomegranate
Calories 28kcal 83kcal Pomegranate
Sugar 5.69g 13.67g Melon
Fiber 0.9g 4g Pomegranate
Calcium 11mg 10mg Melon
Iron 0.34mg 0.3mg Melon
Magnesium 11mg 12mg Pomegranate
Phosphorus 5mg 36mg Pomegranate
Potassium 182mg 236mg Pomegranate
Sodium 9mg 3mg Pomegranate
Zinc 0.07mg 0.35mg Pomegranate
Copper 0.06mg 0.158mg Pomegranate
Manganese 0.035mg 0.119mg Pomegranate
Selenium 0.4µg 0.5µg Pomegranate
Vitamin E 0.05mg 0.6mg Pomegranate
Vitamin C 21.8mg 10.2mg Melon
Vitamin B1 0.015mg 0.067mg Pomegranate
Vitamin B2 0.031mg 0.053mg Pomegranate
Vitamin B3 0.232mg 0.293mg Pomegranate
Vitamin B5 0.084mg 0.377mg Pomegranate
Vitamin B6 0.163mg 0.075mg Melon
Folate 8µg 38µg Pomegranate
Vitamin K 2.5µg 16.4µg Pomegranate
Saturated Fat 0.025g 0.12g Melon
Monounsaturated Fat 0.002g 0.093g Pomegranate
Polyunsaturated fat 0.039g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Pomegranate
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
16%
Pomegranate
Minerals Daily Need Coverage Score
7%
Melon
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 7.98g)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 62)
Which food is cheaper?
Melon
Melon is cheaper (difference - $0.4)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.