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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Melon
1
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 +54.5%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +71.4%
Contains more CopperCopper +116.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +580%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +180%
Contains more SeleniumSelenium +100%
~equal in Iron ~0.34mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Melon
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin CVitamin C +325.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +2820%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B3Vitamin B3 +47%
Contains more Vitamin B5Vitamin B5 +117.9%
Contains more Vitamin KVitamin K +1512%
Contains more FolateFolate +212.5%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B6Vitamin B6 +158.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
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 FatsFats +420%
Contains more CarbsCarbs +122.8%
Contains more OtherOther +69.4%
Contains more WaterWater +10.6%
~equal in Protein ~1.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Melon
1
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 +2250%
Contains more Poly. FatPolyunsaturated fat +635.9%
Contains less Sat. FatSaturated Fat -13.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Magnesium 17mg 11mg Kiwifruit
Calcium 34mg 11mg Kiwifruit
Potassium 312mg 182mg Kiwifruit
Iron 0.31mg 0.34mg Melon
Sugar 8.99g 5.69g Melon
Fiber 3g 0.9g Kiwifruit
Copper 0.13mg 0.06mg Kiwifruit
Zinc 0.14mg 0.07mg Kiwifruit
Phosphorus 34mg 5mg Kiwifruit
Sodium 3mg 9mg Kiwifruit
Vitamin A 87IU 0IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg 0.05mg Kiwifruit
Manganese 0.098mg 0.035mg Kiwifruit
Selenium 0.2µg 0.4µg Melon
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 K 40.3µg 2.5µg Kiwifruit
Folate 25µg 8µg Kiwifruit
Choline 7.8mg 7.6mg Kiwifruit
Saturated Fat 0.029g 0.025g Melon
Monounsaturated Fat 0.047g 0.002g Kiwifruit
Polyunsaturated fat 0.287g 0.039g Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Fructose 4.35g 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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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
39%
Kiwifruit
11%
Melon
Minerals Daily Need Coverage Score
14%
Kiwifruit
7%
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

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. 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.