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Plantain vs. Melon — In-Depth Nutrition Comparison

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Differences between Plantain and Melon

  • Plantain has more Potassium, Vitamin B6, and Fiber, while Melon has more Vitamin C.
  • Melon's daily need coverage for Vitamin C is 12% higher.
  • Melon contains 6 times less Phosphorus than Plantain. Plantain contains 28mg of Phosphorus, while Melon contains 5mg.
  • The amount of Sugar in Melon is lower.

The food types used in this comparison are Plantains, cooked and Melons, casaba, raw.

Infographic

Plantain 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.
:
2
Melon
Contains more Iron +70.6%
Contains more Magnesium +190.9%
Contains more Phosphorus +460%
Contains more Potassium +155.5%
Contains less Sodium -44.4%
Contains more Zinc +85.7%
Contains more Selenium +250%
Contains more Calcium +450%
Equal in Copper - 0.06
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Iron +70.6%
Contains more Magnesium +190.9%
Contains more Phosphorus +460%
Contains more Potassium +155.5%
Contains less Sodium -44.4%
Contains more Zinc +85.7%
Contains more Selenium +250%
Contains more Calcium +450%
Equal in Copper - 0.06

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 A +∞%
Contains more Vitamin E +160%
Contains more Vitamin B1 +206.7%
Contains more Vitamin B2 +67.7%
Contains more Vitamin B3 +225.9%
Contains more Vitamin B5 +177.4%
Contains more Vitamin B6 +47.2%
Contains more Folate +225%
Contains more Vitamin C +100%
Contains more Vitamin K +257.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
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 +160%
Contains more Vitamin B1 +206.7%
Contains more Vitamin B2 +67.7%
Contains more Vitamin B3 +225.9%
Contains more Vitamin B5 +177.4%
Contains more Vitamin B6 +47.2%
Contains more Folate +225%
Contains more Vitamin C +100%
Contains more Vitamin K +257.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Melon
Contains more Fats +80%
Contains more Carbs +373.4%
Contains more Other +61.1%
Contains more Protein +40.5%
Contains more Water +36.5%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 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 Fats +80%
Contains more Carbs +373.4%
Contains more Other +61.1%
Contains more Protein +40.5%
Contains more Water +36.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Melon
Contains more Monounsaturated Fat +650%
Contains less Saturated Fat -63.8%
Contains more Polyunsaturated fat +18.2%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +650%
Contains less Saturated Fat -63.8%
Contains more Polyunsaturated fat +18.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Melon Opinion
Net carbs 28.85g 5.68g Plantain
Protein 0.79g 1.11g Melon
Fats 0.18g 0.1g Plantain
Carbs 31.15g 6.58g Plantain
Calories 116kcal 28kcal Plantain
Sugar 14g 5.69g Melon
Fiber 2.3g 0.9g Plantain
Calcium 2mg 11mg Melon
Iron 0.58mg 0.34mg Plantain
Magnesium 32mg 11mg Plantain
Phosphorus 28mg 5mg Plantain
Potassium 465mg 182mg Plantain
Sodium 5mg 9mg Plantain
Zinc 0.13mg 0.07mg Plantain
Copper 0.066mg 0.06mg Plantain
Manganese 0.035mg Melon
Selenium 1.4µg 0.4µg Plantain
Vitamin A 909IU 0IU Plantain
Vitamin A RAE 45µg 0µg Plantain
Vitamin E 0.13mg 0.05mg Plantain
Vitamin C 10.9mg 21.8mg Melon
Vitamin B1 0.046mg 0.015mg Plantain
Vitamin B2 0.052mg 0.031mg Plantain
Vitamin B3 0.756mg 0.232mg Plantain
Vitamin B5 0.233mg 0.084mg Plantain
Vitamin B6 0.24mg 0.163mg Plantain
Folate 26µg 8µg Plantain
Vitamin K 0.7µg 2.5µg Melon
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.069g 0.025g Melon
Monounsaturated Fat 0.015g 0.002g Plantain
Polyunsaturated fat 0.033g 0.039g Melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
18%
Plantain
12%
Melon
Minerals Daily Need Coverage Score
13%
Plantain
7%
Melon

Comparison summary

Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 25)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.6)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 8.31g)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.044g)
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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.