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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).

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    Melon vs Cranberry infographic
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    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
    Melon
    4
    :
    Contains more Iron +17.6%
    Contains more Calcium +136.4%
    Contains more Phosphorus +320%
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 4% 17% 8% 20% 2% 3% 2%
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
    Contains more Iron +17.6%
    Contains more Calcium +136.4%
    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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 0% 1% 0% 4% 8% 5% 6% 38% 0% 7% 6%
    Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 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

    Vitamin and Mineral Summary Scores

    Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
    Protein
    7%
    Melon
    2%
    Cranberry
    Carbohydrates
    7%
    Melon
    12%
    Cranberry
    Fats
    0%
    Melon
    2%
    Cranberry

    Comparison summary table

    Pay attention at 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 Cholesterol ok
    Lower in Sugars ok
    Lower in Sodium ok
    Lower in Saturated Fat ok
    Lower in glycemic index ok
    Lower in price ok
    Rich in minerals Equal

    Which food is preferable in case of diets?

    ok
    ok
    is better in case of low diet
    Melon Cranberry
    Low Calories diet ok
    Low Fats diet ok
    Low Carbs diet ok
    Low glycemic index diet ok

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    Comparison summary

    Which food is richer in vitamins?
    Melon
    Melon is relatively richer in vitamins
    Which food is lower in Cholesterol?
    Cranberry
    Cranberry is lower in Cholesterol (difference - 0mg)
    Which food contains less Sugars?
    Cranberry
    Cranberry contains less Sugars (difference - 5.69g)
    Which food contains less Sodium?
    Cranberry
    Cranberry contains less Sodium (difference - 9mg)
    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 definitely stated which food is richer in minerals. See charts below for detailed information.

    All nutrients comparison - raw data values

    In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
    Nutrient Melon Cranberry Opinion
    Calories 28 55 Cranberry
    Protein 1.11 0.4 Melon
    Fats 0.1 0.5 Cranberry
    Vitamin C 21.8 21 Melon
    Carbs 6.58 12.2 Cranberry
    Cholesterol 0 Cranberry
    Vitamin D 0 Melon
    Iron 0.34 0.4 Cranberry
    Calcium 11 26 Cranberry
    Potassium 182 Melon
    Magnesium 11 Melon
    Sugars 5.69 Cranberry
    Fiber 0.9 Melon
    Copper 0.06 Melon
    Zinc 0.07 Melon
    Starch
    Phosphorus 5 21 Cranberry
    Sodium 9 Cranberry
    Vitamin A 0 90 Cranberry
    Vitamin E 0.05 Melon
    Vitamin D 0 Melon
    Vitamin B1 0.015 0.02 Cranberry
    Vitamin B2 0.031 0.08 Cranberry
    Vitamin B3 0.232 0.4 Cranberry
    Vitamin B5 0.084 Melon
    Vitamin B6 0.163 Melon
    Vitamin B12 0 Melon
    Vitamin K 2.5 Melon
    Folate 8 Melon
    Trans Fat 0 Cranberry
    Saturated Fat 0.025 Cranberry
    Monounsaturated Fat 0.002 Melon
    Polyunsaturated fat 0.039 Melon
    Tryptophan
    Threonine
    Isoleucine
    Leucine
    Lysine
    Methionine
    Phenylalanine
    Valine
    Histidine
    Fructose

    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 of 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.