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Dates vs Melon - In-Depth Nutrition Comparison

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Significant differences between Dates and Melon

  • Dates have more Fiber, Copper, Potassium, Vitamin B5, Manganese, Iron, Phosphorus, Magnesium and Vitamin B3, however Melon is richer in Vitamin C.
  • Dates covers your daily Fiber needs 28% more than Melon.
  • Melon has 12 times less Phosphorus than Dates . Dates have 62mg of Phosphorus, while Melon has 5mg.

Specific food types used in this comparison are Dates, deglet noor and Melons, casaba, raw.

Infographic

Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Melon
Contains more Iron +200%
Contains more Calcium +254.5%
Contains more Potassium +260.4%
Contains more Magnesium +290.9%
Contains more Copper +243.3%
Contains more Zinc +314.3%
Contains more Phosphorus +1140%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 4% 17% 8% 20% 2% 3% 2%
Contains more Iron +200%
Contains more Calcium +254.5%
Contains more Potassium +260.4%
Contains more Magnesium +290.9%
Contains more Copper +243.3%
Contains more Zinc +314.3%
Contains more Phosphorus +1140%
Contains less Sodium -77.8%

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
:
1
Melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +449.1%
Contains more Vitamin B5 +601.2%
Contains more Folate +137.5%
Contains more Vitamin C +5350%
Equal in Vitamin E - 0.05
Equal in Vitamin B6 - 0.163
Equal in Vitamin K - 2.5
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
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 +246.7%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +449.1%
Contains more Vitamin B5 +601.2%
Contains more Folate +137.5%
Contains more Vitamin C +5350%
Equal in Vitamin E - 0.05
Equal in Vitamin B6 - 0.163
Equal in Vitamin K - 2.5

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Dates
12
Melon
Mineral Summary Score
30
Dates
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 the food
Protein
15%
Dates
7%
Melon
Carbohydrates
75%
Dates
7%
Melon
Fats
2%
Dates
0%
Melon

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Melon
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Melon
Melon contains less Sugars (difference - 57.66g)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $1.4)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Melon Opinion
Calories 282 28 Dates
Protein 2.45 1.11 Dates
Fats 0.39 0.1 Dates
Vitamin C 0.4 21.8 Melon
Carbs 75.03 6.58 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.34 Dates
Calcium 39 11 Dates
Potassium 656 182 Dates
Magnesium 43 11 Dates
Sugars 63.35 5.69 Melon
Fiber 8 0.9 Dates
Copper 0.206 0.06 Dates
Zinc 0.29 0.07 Dates
Starch
Phosphorus 62 5 Dates
Sodium 2 9 Dates
Vitamin A 10 0 Dates
Vitamin E 0.05 0.05
Vitamin D 0 0
Vitamin B1 0.052 0.015 Dates
Vitamin B2 0.066 0.031 Dates
Vitamin B3 1.274 0.232 Dates
Vitamin B5 0.589 0.084 Dates
Vitamin B6 0.165 0.163 Dates
Vitamin B12 0 0
Vitamin K 2.7 2.5 Dates
Folate 19 8 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.025 Melon
Monounsaturated Fat 0.036 0.002 Dates
Polyunsaturated fat 0.019 0.039 Melon
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

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 of the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.