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Melon vs. Cranberry — In-Depth Nutrition Comparison

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Summary of differences between Melon and Cranberry

    These are the specific foods used in this comparison Melons, casaba, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

    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 +136.4%
    Contains more Iron +17.6%
    Contains more Phosphorus +320%
    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 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
    Contains more Calcium +136.4%
    Contains more Iron +17.6%
    Contains more Phosphorus +320%

    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
    8
    :
    Contains more Vitamin A +∞%
    Contains more Vitamin B1 +33.3%
    Contains more Vitamin B2 +158.1%
    Contains more Vitamin B3 +72.4%
    Equal in Vitamin C - 21
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
    Contains more Vitamin A +∞%
    Contains more Vitamin B1 +33.3%
    Contains more Vitamin B2 +158.1%
    Contains more Vitamin B3 +72.4%
    Equal in Vitamin C - 21

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Contains more Protein +177.5%
    Contains more Other +80%
    Contains more Fats +400%
    Contains more Carbs +85.4%
    Equal in Water - 86.7
    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: 0.4 g
    Fats: 0.5 g
    Carbs: 12.2 g
    Water: 86.7 g
    Other: 0.2 g
    Contains more Protein +177.5%
    Contains more Other +80%
    Contains more Fats +400%
    Contains more Carbs +85.4%
    Equal in Water - 86.7

    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
    Rich in vitamins ok
    Lower in Sugar ok
    Lower in Sodium ok
    Lower in Cholesterol ok
    Lower in Saturated Fat ok
    Lower in Glycemic Index ok
    Lower in price ok

    All nutrients comparison - raw data values

    Nutrient Melon Cranberry Opinion
    Net carbs 5.68g 12.2g Cranberry
    Protein 1.11g 0.4g Melon
    Fats 0.1g 0.5g Cranberry
    Carbs 6.58g 12.2g Cranberry
    Calories 28kcal 55kcal Cranberry
    Sugar 5.69g Cranberry
    Fiber 0.9g Melon
    Calcium 11mg 26mg Cranberry
    Iron 0.34mg 0.4mg Cranberry
    Magnesium 11mg Melon
    Phosphorus 5mg 21mg Cranberry
    Potassium 182mg Melon
    Sodium 9mg Cranberry
    Zinc 0.07mg Melon
    Copper 0.06mg Melon
    Manganese 0.035mg Melon
    Selenium 0.4µg Melon
    Vitamin A 0IU 90IU Cranberry
    Vitamin E 0.05mg Melon
    Vitamin C 21.8mg 21mg Melon
    Vitamin B1 0.015mg 0.02mg Cranberry
    Vitamin B2 0.031mg 0.08mg Cranberry
    Vitamin B3 0.232mg 0.4mg Cranberry
    Vitamin B5 0.084mg Melon
    Vitamin B6 0.163mg Melon
    Folate 8µg Melon
    Vitamin K 2.5µg Melon
    Saturated Fat 0.025g Cranberry
    Monounsaturated Fat 0.002g Melon
    Polyunsaturated fat 0.039g Melon

    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

    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
    12%
    Melon
    9%
    Cranberry
    Minerals Daily Need Coverage Score
    7%
    Melon
    3%
    Cranberry

    Comparison summary

    Which food is richer in minerals?
    Melon
    Melon is relatively richer in minerals
    Which food is richer in vitamins?
    Melon
    Melon is relatively richer in vitamins
    Which food is lower in Sugar?
    Cranberry
    Cranberry is lower in Sugar (difference - 5.69g)
    Which food contains less Sodium?
    Cranberry
    Cranberry contains less Sodium (difference - 9mg)
    Which food is lower in Cholesterol?
    Cranberry
    Cranberry is lower in Cholesterol (difference - 0mg)
    Which food is lower in Saturated Fat?
    Cranberry
    Cranberry is lower in Saturated Fat (difference - 0.025g)
    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)

    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/169805/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.