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  6. Melon vs. Beefsteak raw

Melon vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between melon and beefsteak raw?

  • Melon is higher in vitamin C, yet beefsteak raw is higher in vitamin B12, selenium, zinc, phosphorus, vitamin B3, vitamin B6, iron, and vitamin B2.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
  • The glycemic index of beefsteak raw is lower.

We used Melons, casaba, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Melon vs Beefsteak 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
3
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +120%
Contains less SodiumSodium -83.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +106%
Contains more IronIron +488.2%
Contains more CopperCopper +31.7%
Contains more ZincZinc +7471.4%
Contains more PhosphorusPhosphorus +4300%
Contains more SeleniumSelenium +6875%

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
6
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +487.1%
Contains more Vitamin B3Vitamin B3 +2075.9%
Contains more Vitamin B6Vitamin B6 +233.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Melon Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.4µg 27.9µg 50%
Zinc 0.07mg 5.3mg 48%
Protein 1.11g 21.38g 41%
Phosphorus 5mg 220mg 31%
Vitamin B3 0.232mg 5.048mg 30%
Vitamin B6 0.163mg 0.543mg 29%
Vitamin C 21.8mg 0mg 24%
Cholesterol 0mg 67mg 22%
Iron 0.34mg 2mg 21%
Vitamin B2 0.031mg 0.182mg 12%
Fats 0.1g 5.36g 8%
Saturated fat 0.025g 1.875g 8%
Monounsaturated fat 0.002g 2.354g 6%
Potassium 182mg 375mg 6%
Vitamin B1 0.015mg 0.075mg 5%
Calories 28kcal 134kcal 5%
Fiber 0.9g 0g 4%
Magnesium 11mg 25mg 3%
Sodium 9mg 55mg 2%
Carbs 6.58g 0g 2%
Manganese 0.035mg 2%
Copper 0.06mg 0.079mg 2%
Vitamin B5 0.084mg 2%
Polyunsaturated fat 0.039g 0.189g 1%
Folate 8µg 3µg 1%
Vitamin K 2.5µg 1.5µg 1%
Choline 7.6mg 1%
Calcium 11mg 5mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 5.68g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 5.69g 0g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.05mg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
3
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.9%
Contains more ProteinProtein +1826.1%
Contains more FatsFats +5260%
~equal in Other ~0.33g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +117600%
Contains more Poly. FatPolyunsaturated fat +384.6%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.