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Kiwifruit vs Melon - In-Depth Nutrition Comparison

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Differences between Kiwifruit and Melon

  • Kiwifruit has more Vitamin C, Vitamin K, Vitamin E , Fiber, and Copper, while Melon has more Vitamin B6.
  • Kiwifruit's daily need coverage for Vitamin C is 79% higher.
  • Melon contains 29 times less Vitamin E than Kiwifruit. Kiwifruit contains 1.46mg of Vitamin E , while Melon contains 0.05mg.

The food types used in this comparison are Kiwifruit, green, raw and Melons, casaba, raw.

Infographic

Kiwifruit 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
Contains more Calcium +209.1%
Contains more Potassium +71.4%
Contains more Magnesium +54.5%
Contains more Copper +116.7%
Contains more Zinc +100%
Contains more Phosphorus +580%
Contains less Sodium -66.7%
Equal in Iron - 0.34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 4% 17% 8% 20% 2% 3% 2%
Contains more Calcium +209.1%
Contains more Potassium +71.4%
Contains more Magnesium +54.5%
Contains more Copper +116.7%
Contains more Zinc +100%
Contains more Phosphorus +580%
Contains less Sodium -66.7%
Equal in Iron - 0.34

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
:
2
Melon
Contains more Vitamin C +325.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2820%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +47%
Contains more Vitamin B5 +117.9%
Contains more Vitamin K +1512%
Contains more Folate +212.5%
Contains more Vitamin B2 +24%
Contains more Vitamin B6 +158.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
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 C +325.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2820%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +47%
Contains more Vitamin B5 +117.9%
Contains more Vitamin K +1512%
Contains more Folate +212.5%
Contains more Vitamin B2 +24%
Contains more Vitamin B6 +158.7%

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.
Kiwifruit Melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Melon Opinion
Calories 61kcal 28kcal Kiwifruit
Protein 1.14g 1.11g Kiwifruit
Fats 0.52g 0.1g Kiwifruit
Vitamin C 92.7mg 21.8mg Kiwifruit
Net carbs 11.66g 5.68g Kiwifruit
Carbs 14.66g 6.58g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.31mg 0.34mg Melon
Calcium 34mg 11mg Kiwifruit
Potassium 312mg 182mg Kiwifruit
Magnesium 17mg 11mg Kiwifruit
Sugar 8.99g 5.69g Melon
Fiber 3g 0.9g Kiwifruit
Copper 0.13mg 0.06mg Kiwifruit
Zinc 0.14mg 0.07mg Kiwifruit
Starch 0g g Kiwifruit
Phosphorus 34mg 5mg Kiwifruit
Sodium 3mg 9mg Kiwifruit
Vitamin A 87IU 0IU Kiwifruit
Vitamin E 1.46mg 0.05mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.027mg 0.015mg Kiwifruit
Vitamin B2 0.025mg 0.031mg Melon
Vitamin B3 0.341mg 0.232mg Kiwifruit
Vitamin B5 0.183mg 0.084mg Kiwifruit
Vitamin B6 0.063mg 0.163mg Melon
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 2.5µg Kiwifruit
Folate 25µg 8µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.029g 0.025g Melon
Monounsaturated Fat 0.047g 0.002g Kiwifruit
Polyunsaturated fat 0.287g 0.039g Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Fructose 4.35g g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42
Kiwifruit
12
Melon
Mineral Summary Score
15
Kiwifruit
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
7%
Kiwifruit
7%
Melon
Carbohydrates
15%
Kiwifruit
7%
Melon
Fats
2%
Kiwifruit
0%
Melon

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.004g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 4)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.1)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.