Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pomegranate vs. Melon — In-Depth Nutrition Comparison

Compare

How are Pomegranate and Melon different?

  • Pomegranate is higher in Fiber, Vitamin K, Copper, Folate, and Vitamin B5, however, Melon is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin C from Melon is 13% higher.
  • Pomegranate contains 12 times more Vitamin E than Melon. While Pomegranate contains 0.6mg of Vitamin E , Melon contains only 0.05mg.

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

Infographic

Pomegranate 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 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%
Contains more Iron +13.3%
Equal in Calcium - 11
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 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%
Contains more Iron +13.3%
Equal in Calcium - 11
Equal in Magnesium - 11

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 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%
Contains more Vitamin C +113.7%
Contains more Vitamin B6 +117.3%
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%
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 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%
Contains more Vitamin C +113.7%
Contains more Vitamin B6 +117.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50.5%
Contains more Fats +1070%
Contains more Carbs +184.2%
Contains more Other +47.2%
Contains more Water +17.9%
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 Protein +50.5%
Contains more Fats +1070%
Contains more Carbs +184.2%
Contains more Other +47.2%
Contains more Water +17.9%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
16%
Pomegranate
12%
Melon
Minerals Daily Need Coverage Score
14%
Pomegranate
7%
Melon

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.