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Melon vs. Cranberry — In-Depth Nutrition Comparison

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Differences between Melon and Cranberry

  • Melon has more Vitamin C, and Vitamin B6, while Cranberry has more Fiber, Manganese, and Vitamin E .
  • Cranberry's daily need coverage for Fiber is 11% higher.
  • Cranberry contains 3 times less Vitamin B6 than Melon. Melon contains 0.163mg of Vitamin B6, while Cranberry contains 0.057mg.

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

Infographic

Melon vs Cranberry 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.
Contains more Calcium +37.5%
Contains more Iron +47.8%
Contains more Magnesium +83.3%
Contains more Potassium +127.5%
Contains more Selenium +300%
Contains more Phosphorus +120%
Contains less Sodium -77.8%
Contains more Zinc +28.6%
Contains more Manganese +662.9%
Equal in Copper - 0.056
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +37.5%
Contains more Iron +47.8%
Contains more Magnesium +83.3%
Contains more Potassium +127.5%
Contains more Selenium +300%
Contains more Phosphorus +120%
Contains less Sodium -77.8%
Contains more Zinc +28.6%
Contains more Manganese +662.9%
Equal in Copper - 0.056

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
7
:
Contains more Vitamin C +55.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +129.7%
Contains more Vitamin B6 +186%
Contains more Folate +700%
Contains more Choline +38.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2540%
Contains more Vitamin B5 +251.2%
Contains more Vitamin K +100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 3% 13%
Contains more Vitamin C +55.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +129.7%
Contains more Vitamin B6 +186%
Contains more Folate +700%
Contains more Choline +38.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2540%
Contains more Vitamin B5 +251.2%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +141.3%
Contains more Other +200%
Contains more Fats +30%
Contains more Carbs +81.9%
Equal in Water - 87.32
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +141.3%
Contains more Other +200%
Contains more Fats +30%
Contains more Carbs +81.9%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -68%
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +41%
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains less Saturated Fat -68%
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +41%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melon Cranberry
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Melon Cranberry Opinion
Net carbs 5.68g 8.37g Cranberry
Protein 1.11g 0.46g Melon
Fats 0.1g 0.13g Cranberry
Carbs 6.58g 11.97g Cranberry
Calories 28kcal 46kcal Cranberry
Fructose 0.67g Cranberry
Sugar 5.69g 4.27g Cranberry
Fiber 0.9g 3.6g Cranberry
Calcium 11mg 8mg Melon
Iron 0.34mg 0.23mg Melon
Magnesium 11mg 6mg Melon
Phosphorus 5mg 11mg Cranberry
Potassium 182mg 80mg Melon
Sodium 9mg 2mg Cranberry
Zinc 0.07mg 0.09mg Cranberry
Copper 0.06mg 0.056mg Melon
Manganese 0.035mg 0.267mg Cranberry
Selenium 0.4µg 0.1µg Melon
Vitamin A 0IU 63IU Cranberry
Vitamin A RAE 0µg 3µg Cranberry
Vitamin E 0.05mg 1.32mg Cranberry
Vitamin C 21.8mg 14mg Melon
Vitamin B1 0.015mg 0.012mg Melon
Vitamin B2 0.031mg 0.02mg Melon
Vitamin B3 0.232mg 0.101mg Melon
Vitamin B5 0.084mg 0.295mg Cranberry
Vitamin B6 0.163mg 0.057mg Melon
Folate 8µg 1µg Melon
Choline 7.6mg 5.5mg Melon
Vitamin K 2.5µg 5µg Cranberry
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Saturated Fat 0.025g 0.008g Cranberry
Monounsaturated Fat 0.002g 0.018g Cranberry
Polyunsaturated fat 0.039g 0.055g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
11%
Melon
10%
Cranberry
Minerals Daily Need Coverage Score
7%
Melon
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Melon
Melon is relatively richer in minerals
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 17)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.