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Cranberry vs Melon - In-Depth Nutrition Comparison

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Summary of differences between Cranberry and Melon

    These are the specific foods used in this comparison Cranberry, low bush or lingenberry, raw (Alaska Native) and Melons, casaba, raw.

    Infographic

    Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
    Contains more Iron +17.6%
    Contains more Calcium +136.4%
    Contains more Phosphorus +320%
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 4% 17% 8% 20% 2% 3% 2%
    Contains more Iron +17.6%
    Contains more Calcium +136.4%
    Contains more Phosphorus +320%

    Vitamin Comparison

    Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
    :
    8
    Melon
    Contains more Vitamin A +∞%
    Contains more Vitamin B1 +33.3%
    Contains more Vitamin B2 +158.1%
    Contains more Vitamin B3 +72.4%
    Equal in Vitamin C - 21.8
    Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
    Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 0% 1% 0% 4% 8% 5% 6% 38% 0% 7% 6%
    Contains more Vitamin A +∞%
    Contains more Vitamin B1 +33.3%
    Contains more Vitamin B2 +158.1%
    Contains more Vitamin B3 +72.4%
    Equal in Vitamin C - 21.8

    Comparison summary table

    Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
    Cranberry Melon
    Rich in vitamins ok
    Lower in Cholesterol ok
    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 Equal

    All nutrients comparison - raw data values

    Nutrient Cranberry Melon Opinion
    Calories 55kcal 28kcal Cranberry
    Protein 0.4g 1.11g Melon
    Fats 0.5g 0.1g Cranberry
    Vitamin C 21mg 21.8mg Melon
    Net carbs 12.2g 5.68g Cranberry
    Carbs 12.2g 6.58g Cranberry
    Cholesterol mg 0mg Cranberry
    Vitamin D IU 0IU Melon
    Iron 0.4mg 0.34mg Cranberry
    Calcium 26mg 11mg Cranberry
    Potassium mg 182mg Melon
    Magnesium mg 11mg Melon
    Sugar g 5.69g Cranberry
    Fiber g 0.9g Melon
    Copper mg 0.06mg Melon
    Zinc mg 0.07mg Melon
    Starch g g
    Phosphorus 21mg 5mg Cranberry
    Sodium mg 9mg Cranberry
    Vitamin A 90IU 0IU Cranberry
    Vitamin E mg 0.05mg Melon
    Vitamin D µg 0µg Melon
    Vitamin B1 0.02mg 0.015mg Cranberry
    Vitamin B2 0.08mg 0.031mg Cranberry
    Vitamin B3 0.4mg 0.232mg Cranberry
    Vitamin B5 mg 0.084mg Melon
    Vitamin B6 mg 0.163mg Melon
    Vitamin B12 µg 0µg Melon
    Vitamin K µg 2.5µg Melon
    Folate µg 8µg Melon
    Trans Fat g 0g Cranberry
    Saturated Fat g 0.025g Cranberry
    Monounsaturated Fat g 0.002g Melon
    Polyunsaturated fat g 0.039g Melon
    Tryptophan mg mg
    Threonine mg mg
    Isoleucine mg mg
    Leucine mg mg
    Lysine mg mg
    Methionine mg mg
    Phenylalanine mg mg
    Valine mg mg
    Histidine mg mg
    Fructose g g

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Cranberry Melon
    Low Calories diet ok
    Low Fats diet ok
    Low Carbs diet ok
    Low glycemic index diet ok

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    Vitamin and Mineral Summary Scores

    The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
    Vitamin Summary Score
    9
    Cranberry
    12
    Melon
    Mineral Summary Score
    4
    Cranberry
    8
    Melon

    Macronutrients Comparison

    Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
    Protein
    2%
    Cranberry
    7%
    Melon
    Carbohydrates
    12%
    Cranberry
    7%
    Melon
    Fats
    2%
    Cranberry
    0%
    Melon

    Comparison summary

    Which food is richer in vitamins?
    Melon
    Melon is relatively richer in vitamins
    Which food is lower in Cholesterol?
    Cranberry
    Cranberry is lower in Cholesterol (difference - 0mg)
    Which food is lower in Sugar?
    Cranberry
    Cranberry is lower in Sugar (difference - 5.69g)
    Which food contains less Sodium?
    Cranberry
    Cranberry contains less Sodium (difference - 9mg)
    Which food is lower in Saturated Fat?
    Cranberry
    Cranberry is lower in Saturated Fat (difference - 0.025g)
    Which food is lower in glycemic index?
    Cranberry
    Cranberry is lower in glycemic index (difference - 17)
    Which food is cheaper?
    Cranberry
    Cranberry is cheaper (difference - $0.6)
    Which food is richer in minerals?
    ?
    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

    The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

    1. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.