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Avocado vs. Melon — In-Depth Nutrition Comparison

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Significant differences between avocadoes and melon

  • Avocadoes have more vitamin B5, fiber, folate, vitamin K, copper, vitamin E, vitamin B3, and potassium; however, melon is richer in vitamin C.
  • Avocadoes cover your daily vitamin B5 needs 26% more than melon.
  • Melon has 85 times less saturated fat than avocadoes. Avocadoes have 2.126g of saturated fat, while melon has 0.025g.
  • Melon has a higher glycemic index. The glycemic index of melon is 62, while the glycemic index of avocadoes is 40.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Melons, casaba, raw.

Infographic

Avocado vs Melon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Melon
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +163.6%
Contains more PotassiumPotassium +166.5%
Contains more IronIron +61.8%
Contains more CopperCopper +216.7%
Contains more ZincZinc +814.3%
Contains more PhosphorusPhosphorus +940%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +305.7%
~equal in Calcium ~11mg
~equal in Selenium ~0.4µg

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.
Avocado
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Melon
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4040%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +319.4%
Contains more Vitamin B3Vitamin B3 +649.1%
Contains more Vitamin B5Vitamin B5 +1553.6%
Contains more Vitamin B6Vitamin B6 +57.7%
Contains more Vitamin KVitamin K +740%
Contains more FolateFolate +912.5%
Contains more CholineCholine +86.8%
Contains more Vitamin CVitamin C +118%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +80.2%
Contains more FatsFats +14560%
Contains more CarbsCarbs +29.6%
Contains more OtherOther +338.9%
Contains more WaterWater +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +489850%
Contains more Poly. FatPolyunsaturated fat +4556.4%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Melon DV% diff.
Vitamin B5 1.389mg 0.084mg 26%
Monounsaturated fat 9.799g 0.002g 24%
Fiber 6.7g 0.9g 23%
Fats 14.66g 0.1g 22%
Folate 81µg 8µg 18%
Vitamin K 21µg 2.5µg 15%
Copper 0.19mg 0.06mg 14%
Vitamin E 2.07mg 0.05mg 13%
Vitamin C 10mg 21.8mg 13%
Polyunsaturated fat 1.816g 0.039g 12%
Saturated fat 2.126g 0.025g 10%
Potassium 485mg 182mg 9%
Vitamin B3 1.738mg 0.232mg 9%
Vitamin B2 0.13mg 0.031mg 8%
Vitamin B6 0.257mg 0.163mg 7%
Calories 160kcal 28kcal 7%
Phosphorus 52mg 5mg 7%
Manganese 0.142mg 0.035mg 5%
Zinc 0.64mg 0.07mg 5%
Vitamin B1 0.067mg 0.015mg 4%
Magnesium 29mg 11mg 4%
Iron 0.55mg 0.34mg 3%
Protein 2g 1.11g 2%
Carbs 8.53g 6.58g 1%
Vitamin A 7µg 0µg 1%
Choline 14.2mg 7.6mg 1%
Net carbs 1.83g 5.68g N/A
Calcium 12mg 11mg 0%
Sugar 0.66g 5.69g N/A
Starch 0.11g 0%
Sodium 7mg 9mg 0%
Selenium 0.4µg 0.4µg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
11%
Melon
Minerals Daily Need Coverage Score
21%
Avocado
7%
Melon

Comparison summary

Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 2.101g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $0.2)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.03g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado 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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.