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  6. Dates vs. Melon

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 cover 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.
  • Melon has a higher glycemic index. The glycemic index of melon is 62, while the glycemic index of dates is 42.

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

Infographic

Dates 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.
Dates
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Melon
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 +290.9%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +260.4%
Contains more IronIron +200%
Contains more CopperCopper +243.3%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +1140%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +648.6%
Contains more SeleniumSelenium +650%

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.
Dates
Dates
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Melon
Melon
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 0% 1% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +449.1%
Contains more Vitamin B5Vitamin B5 +601.2%
Contains more FolateFolate +137.5%
Contains more Vitamin CVitamin C +5350%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.05mg
~equal in Vitamin B6 ~0.163mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Dates Melon DV% diff.
Fiber 8g 0.9g 28%
Vitamin C 0.4mg 21.8mg 24%
Fructose 19.56g 24%
Carbs 75.03g 6.58g 23%
Copper 0.206mg 0.06mg 16%
Potassium 656mg 182mg 14%
Calories 282kcal 28kcal 13%
Manganese 0.262mg 0.035mg 10%
Vitamin B5 0.589mg 0.084mg 10%
Iron 1.02mg 0.34mg 9%
Magnesium 43mg 11mg 8%
Phosphorus 62mg 5mg 8%
Vitamin B3 1.274mg 0.232mg 7%
Selenium 3µg 0.4µg 5%
Protein 2.45g 1.11g 3%
Calcium 39mg 11mg 3%
Vitamin B1 0.052mg 0.015mg 3%
Vitamin B2 0.066mg 0.031mg 3%
Folate 19µg 8µg 3%
Zinc 0.29mg 0.07mg 2%
Protein per 100 calories 0.87g 4g N/A
Calories per 10 g protein 1151kcal 252kcal N/A
Weight per 100 calories 35g 357g N/A
Fats 0.39g 0.1g 0%
Net carbs 67.03g 5.68g N/A
Sugar 63.35g 5.69g N/A
Sodium 2mg 9mg 0%
Vitamin E 0.05mg 0.05mg 0%
Vitamin B6 0.165mg 0.163mg 0%
Vitamin K 2.7µg 2.5µg 0%
Choline 6.3mg 7.6mg 0%
Saturated fat 0.032g 0.025g 0%
Monounsaturated fat 0.036g 0.002g 0%
Polyunsaturated fat 0.019g 0.039g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Melon
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 +120.7%
Contains more FatsFats +290%
Contains more CarbsCarbs +1040.3%
Contains more OtherOther +344.4%
Contains more WaterWater +347.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Melon
Melon
2
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 +1700%
Contains less Sat. FatSaturated fat -21.9%
Contains more Poly. FatPolyunsaturated fat +105.3%

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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. 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.