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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" chart 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 4% 13% 8% 3% 17% 2% 2% 20%
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 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" chart 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

    Comparison summary table

    Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
    Melon Cranberry
    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
    Rich in minerals Equal

    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
    Starch g g
    Fructose g g
    Sugar 5.69g g Cranberry
    Fiber 0.9g g Melon
    Calcium 11mg 26mg Cranberry
    Iron 0.34mg 0.4mg Cranberry
    Magnesium 11mg mg Melon
    Phosphorus 5mg 21mg Cranberry
    Potassium 182mg mg Melon
    Sodium 9mg mg Cranberry
    Zinc 0.07mg mg Melon
    Copper 0.06mg mg Melon
    Vitamin A 0IU 90IU Cranberry
    Vitamin E 0.05mg mg Melon
    Vitamin D 0IU IU Melon
    Vitamin D 0µg µg 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 mg Melon
    Vitamin B6 0.163mg mg Melon
    Folate 8µg µg Melon
    Vitamin B12 0µg µg Melon
    Vitamin K 2.5µg µg Melon
    Tryptophan mg mg
    Threonine mg mg
    Isoleucine mg mg
    Leucine mg mg
    Lysine mg mg
    Methionine mg mg
    Phenylalanine mg mg
    Valine mg mg
    Histidine mg mg
    Cholesterol 0mg mg Cranberry
    Trans Fat 0g g Cranberry
    Saturated Fat 0.025g g Cranberry
    Monounsaturated Fat 0.002g g Melon
    Polyunsaturated fat 0.039g g 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

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    Vitamin and Mineral Summary Scores

    The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
    Vitamin Summary Score
    12
    Melon
    9
    Cranberry
    Mineral Summary Score
    8
    Melon
    4
    Cranberry

    Macronutrients Comparison

    Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
    Protein
    7%
    Melon
    2%
    Cranberry
    Carbohydrates
    7%
    Melon
    12%
    Cranberry
    Fats
    0%
    Melon
    2%
    Cranberry

    Comparison summary

    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)
    Which food is richer in minerals?
    ?
    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

    The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.