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Melon vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between melon and garden cress?

  • Melon has less vitamin K, vitamin A, vitamin C, manganese, folate, vitamin B2, potassium, copper, iron, and phosphorus than garden cress.
  • Garden cress's daily need coverage for vitamin K is 449% higher.

We used Melons, casaba, raw and Cress, garden, raw types in this comparison.

Infographic

Melon vs Garden cress 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Melon
1
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains less SodiumSodium -35.7%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +636.4%
Contains more PotassiumPotassium +233%
Contains more IronIron +282.4%
Contains more CopperCopper +183.3%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +1420%
Contains more ManganeseManganese +1480%
Contains more SeleniumSelenium +125%

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
0
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin CVitamin C +216.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +738.7%
Contains more Vitamin B3Vitamin B3 +331%
Contains more Vitamin B5Vitamin B5 +188.1%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin KVitamin K +21576%
Contains more FolateFolate +900%
Contains more CholineCholine +156.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +19.6%
Contains more ProteinProtein +134.2%
Contains more FatsFats +600%
Contains more OtherOther +400%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
0
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +11850%
Contains more Poly. FatPolyunsaturated fat +484.6%
~equal in Saturated fat ~0.023g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Garden cress DV% diff.
Vitamin K 2.5µg 541.9µg 450%
Vitamin C 21.8mg 69mg 52%
Vitamin A 0µg 346µg 38%
Manganese 0.035mg 0.553mg 23%
Vitamin B2 0.031mg 0.26mg 18%
Folate 8µg 80µg 18%
Copper 0.06mg 0.17mg 12%
Potassium 182mg 606mg 12%
Iron 0.34mg 1.3mg 12%
Phosphorus 5mg 76mg 10%
Calcium 11mg 81mg 7%
Vitamin B6 0.163mg 0.247mg 6%
Magnesium 11mg 38mg 6%
Vitamin B1 0.015mg 0.08mg 5%
Vitamin B3 0.232mg 1mg 5%
Vitamin E 0.05mg 0.7mg 4%
Protein 1.11g 2.6g 3%
Vitamin B5 0.084mg 0.242mg 3%
Choline 7.6mg 19.5mg 2%
Fiber 0.9g 1.1g 1%
Zinc 0.07mg 0.23mg 1%
Monounsaturated fat 0.002g 0.239g 1%
Selenium 0.4µg 0.9µg 1%
Fats 0.1g 0.7g 1%
Polyunsaturated fat 0.039g 0.228g 1%
Calories 28kcal 32kcal 0%
Carbs 6.58g 5.5g 0%
Net carbs 5.68g 4.4g N/A
Sugar 5.69g 4.4g N/A
Sodium 9mg 14mg 0%
Saturated fat 0.025g 0.023g 0%

Which food is preferable for your diet?

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

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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
150%
Garden cress
Minerals Daily Need Coverage Score
7%
Melon
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 1.29g)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 62)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.6)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.