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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
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
10
:
0
Melon
Contains more Calcium +254.5%
Contains more Iron +200%
Contains more Magnesium +290.9%
Contains more Phosphorus +1140%
Contains more Potassium +260.4%
Contains less Sodium -77.8%
Contains more Zinc +314.3%
Contains more Copper +243.3%
Contains more Manganese +648.6%
Contains more Selenium +650%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +254.5%
Contains more Iron +200%
Contains more Magnesium +290.9%
Contains more Phosphorus +1140%
Contains more Potassium +260.4%
Contains less Sodium -77.8%
Contains more Zinc +314.3%
Contains more Copper +243.3%
Contains more Manganese +648.6%
Contains more Selenium +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.
:
2
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%
Contains more Choline +20.6%
Equal in Vitamin E - 0.05
Equal in Vitamin B6 - 0.163
Equal in Vitamin K - 2.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 5% 7%
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%
Contains more Choline +20.6%
Equal in Vitamin E - 0.05
Equal in Vitamin B6 - 0.163
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Melon
Contains more Protein +120.7%
Contains more Fats +290%
Contains more Carbs +1040.3%
Contains more Other +344.4%
Contains more Water +347.4%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 Protein +120.7%
Contains more Fats +290%
Contains more Carbs +1040.3%
Contains more Other +344.4%
Contains more Water +347.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Melon
Contains more Monounsaturated Fat +1700%
Contains less Saturated Fat -21.9%
Contains more Polyunsaturated fat +105.3%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +1700%
Contains less Saturated Fat -21.9%
Contains more Polyunsaturated fat +105.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Melon
Lower in Sugar 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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%
Dates
11%
Melon
Minerals Daily Need Coverage Score
29%
Dates
7%
Melon

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (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)

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.