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  6. Melon vs. Kidney beans raw

Melon vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between melon and kidney beans raw

  • The amount of copper, iron, folate, fiber, phosphorus, manganese, vitamin B1, potassium, magnesium, and zinc in kidney beans raw is higher than in melon.
  • Kidney beans raw covers your daily copper needs 100% more than melon.
  • Melon has a higher glycemic index. The glycemic index of melon is 62, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Melons, casaba, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Melon vs Kidney beans raw 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.
Melon
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +1172.7%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +672.5%
Contains more IronIron +2311.8%
Contains more CopperCopper +1496.7%
Contains more ZincZinc +3885.7%
Contains more PhosphorusPhosphorus +8040%
Contains more ManganeseManganese +2817.1%
Contains more SeleniumSelenium +700%

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.
Melon
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%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +384.4%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +340%
Contains more Vitamin B1Vitamin B1 +3426.7%
Contains more Vitamin B2Vitamin B2 +606.5%
Contains more Vitamin B3Vitamin B3 +787.9%
Contains more Vitamin B5Vitamin B5 +828.6%
Contains more Vitamin B6Vitamin B6 +143.6%
Contains more Vitamin KVitamin K +660%
Contains more FolateFolate +4825%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Kidney beans raw DV% diff.
Copper 0.06mg 0.958mg 100%
Iron 0.34mg 8.2mg 98%
Folate 8µg 394µg 97%
Fiber 0.9g 24.9g 96%
Phosphorus 5mg 407mg 57%
Protein 1.11g 23.58g 45%
Vitamin B1 0.015mg 0.529mg 43%
Manganese 0.035mg 1.021mg 43%
Potassium 182mg 1406mg 36%
Magnesium 11mg 140mg 31%
Zinc 0.07mg 2.79mg 25%
Vitamin C 21.8mg 4.5mg 19%
Vitamin B6 0.163mg 0.397mg 18%
Carbs 6.58g 60.01g 18%
Calories 28kcal 333kcal 15%
Vitamin B2 0.031mg 0.219mg 14%
Vitamin B5 0.084mg 0.78mg 14%
Vitamin K 2.5µg 19µg 14%
Calcium 11mg 143mg 13%
Vitamin B3 0.232mg 2.06mg 11%
Selenium 0.4µg 3.2µg 5%
Polyunsaturated fat 0.039g 0.457g 3%
Sodium 9mg 24mg 1%
Fats 0.1g 0.83g 1%
Choline 7.6mg 1%
Vitamin E 0.05mg 0.22mg 1%
Net carbs 5.68g 35.11g N/A
Sugar 5.69g 2.23g N/A
Saturated fat 0.025g 0.12g 0%
Monounsaturated fat 0.002g 0.064g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +681.7%
Contains more ProteinProtein +2024.3%
Contains more FatsFats +730%
Contains more CarbsCarbs +812%
Contains more OtherOther +963.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +3100%
Contains more Poly. FatPolyunsaturated fat +1071.8%

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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.