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  6. Beetroot vs. Melon

Beetroot vs. Melon — In-Depth Nutrition Comparison

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Summary of differences between Beetroot and Melon

  • Beetroot has more Folate, Manganese, Fiber, Iron, and Phosphorus, while Melon has more Vitamin C, and Vitamin B6.
  • Beetroot covers your daily need of Folate 25% more than Melon.
  • Beetroot contains 9 times more Manganese than Melon. While Beetroot contains 0.329mg of Manganese, Melon contains only 0.035mg.

These are the specific foods used in this comparison Beets, raw and Melons, casaba, raw.

Infographic

Beetroot 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.
Beetroot
Beetroot
9
:
1
Melon
Melon
Contains more Calcium +45.5%
Contains more Iron +135.3%
Contains more Magnesium +109.1%
Contains more Phosphorus +700%
Contains more Potassium +78.6%
Contains more Zinc +400%
Contains more Copper +25%
Contains more Manganese +840%
Contains more Selenium +75%
Contains less Sodium -88.5%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +45.5%
Contains more Iron +135.3%
Contains more Magnesium +109.1%
Contains more Phosphorus +700%
Contains more Potassium +78.6%
Contains more Zinc +400%
Contains more Copper +25%
Contains more Manganese +840%
Contains more Selenium +75%
Contains less Sodium -88.5%

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.
Beetroot
Beetroot
6
:
4
Melon
Melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +44%
Contains more Vitamin B5 +84.5%
Contains more Folate +1262.5%
Contains more Vitamin E +25%
Contains more Vitamin C +344.9%
Contains more Vitamin B6 +143.3%
Contains more Vitamin K +1150%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
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 B1 +106.7%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +44%
Contains more Vitamin B5 +84.5%
Contains more Folate +1262.5%
Contains more Vitamin E +25%
Contains more Vitamin C +344.9%
Contains more Vitamin B6 +143.3%
Contains more Vitamin K +1150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
4
:
1
Melon
Melon
Contains more Protein +45%
Contains more Fats +70%
Contains more Carbs +45.3%
Contains more Other +200%
Equal in Water - 91.85
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 Protein +45%
Contains more Fats +70%
Contains more Carbs +45.3%
Contains more Other +200%
Equal in Water - 91.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
2
:
1
Melon
Melon
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +53.8%
Equal in Saturated Fat - 0.025
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +53.8%
Equal in Saturated Fat - 0.025

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Melon Opinion
Net carbs 6.76g 5.68g Beetroot
Protein 1.61g 1.11g Beetroot
Fats 0.17g 0.1g Beetroot
Carbs 9.56g 6.58g Beetroot
Calories 43kcal 28kcal Beetroot
Sugar 6.76g 5.69g Melon
Fiber 2.8g 0.9g Beetroot
Calcium 16mg 11mg Beetroot
Iron 0.8mg 0.34mg Beetroot
Magnesium 23mg 11mg Beetroot
Phosphorus 40mg 5mg Beetroot
Potassium 325mg 182mg Beetroot
Sodium 78mg 9mg Melon
Zinc 0.35mg 0.07mg Beetroot
Copper 0.075mg 0.06mg Beetroot
Manganese 0.329mg 0.035mg Beetroot
Selenium 0.7µg 0.4µg Beetroot
Vitamin A 33IU 0IU Beetroot
Vitamin A RAE 2µg 0µg Beetroot
Vitamin E 0.04mg 0.05mg Melon
Vitamin C 4.9mg 21.8mg Melon
Vitamin B1 0.031mg 0.015mg Beetroot
Vitamin B2 0.04mg 0.031mg Beetroot
Vitamin B3 0.334mg 0.232mg Beetroot
Vitamin B5 0.155mg 0.084mg Beetroot
Vitamin B6 0.067mg 0.163mg Melon
Folate 109µg 8µg Beetroot
Vitamin K 0.2µg 2.5µg Melon
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.027g 0.025g Melon
Monounsaturated Fat 0.032g 0.002g Beetroot
Polyunsaturated fat 0.06g 0.039g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot 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
12%
Beetroot
12%
Melon
Minerals Daily Need Coverage Score
19%
Beetroot
7%
Melon

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 2)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.1)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.