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  6. Orange vs. Melon

Orange vs. Melon — In-Depth Nutrition Comparison

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Summary of differences between Orange and Melon

  • Orange has more Vitamin C, Fiber, Vitamin B1, and Folate, while Melon has more Vitamin B6.
  • Orange covers your daily need of Vitamin C 35% more than Melon.
  • Orange contains 6 times more Vitamin B1 than Melon. While Orange contains 0.087mg of Vitamin B1, Melon contains only 0.015mg.
  • The amount of Sugar in Melon is lower.

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

Infographic

Orange 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.
Orange
Orange
4
:
5
Melon
Melon
Contains more Calcium +263.6%
Contains more Phosphorus +180%
Contains less Sodium -100%
Contains more Selenium +25%
Contains more Iron +240%
Contains more Copper +33.3%
Contains more Manganese +40%
Equal in Magnesium - 11
Equal in Potassium - 182
Equal in Zinc - 0.07
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +263.6%
Contains more Phosphorus +180%
Contains less Sodium -100%
Contains more Selenium +25%
Contains more Iron +240%
Contains more Copper +33.3%
Contains more Manganese +40%
Equal in Magnesium - 11
Equal in Potassium - 182
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.
Orange
Orange
8
:
2
Melon
Melon
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%
Contains more Vitamin B6 +171.7%
Contains more Vitamin K +∞%
Orange
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%
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 +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%
Contains more Vitamin B6 +171.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Melon
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 Orange Melon Opinion
Net carbs 9.35g 5.68g Orange
Protein 0.94g 1.11g Melon
Fats 0.12g 0.1g Orange
Carbs 11.75g 6.58g Orange
Calories 47kcal 28kcal Orange
Sugar 9.35g 5.69g Melon
Fiber 2.4g 0.9g Orange
Calcium 40mg 11mg Orange
Iron 0.1mg 0.34mg Melon
Magnesium 10mg 11mg Melon
Phosphorus 14mg 5mg Orange
Potassium 181mg 182mg Melon
Sodium 0mg 9mg Orange
Zinc 0.07mg 0.07mg
Copper 0.045mg 0.06mg Melon
Manganese 0.025mg 0.035mg Melon
Selenium 0.5µg 0.4µg Orange
Vitamin A 225IU 0IU Orange
Vitamin A RAE 11µg 0µg Orange
Vitamin E 0.18mg 0.05mg Orange
Vitamin C 53.2mg 21.8mg Orange
Vitamin B1 0.087mg 0.015mg Orange
Vitamin B2 0.04mg 0.031mg Orange
Vitamin B3 0.282mg 0.232mg Orange
Vitamin B5 0.25mg 0.084mg Orange
Vitamin B6 0.06mg 0.163mg Melon
Folate 30µg 8µg Orange
Vitamin K 0µg 2.5µg 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 0.015g 0.025g Orange
Monounsaturated Fat 0.023g 0.002g Orange
Polyunsaturated fat 0.025g 0.039g Melon

Which food is preferable for your diet?

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

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.