Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Melon vs. Dates — In-Depth Nutrition Comparison

Compare

Significant differences between Melon and Dates

  • Melon has more Vitamin C, however, Dates are richer in Fiber, Copper, Potassium, Vitamin B5, Manganese, Iron, Phosphorus, Magnesium, and Vitamin B3.
  • Dates covers your daily Fiber needs 28% more than Melon.
  • Dates have 55 times less Vitamin C than Melon. Melon has 21.8mg of Vitamin C, while Dates have 0.4mg.

Specific food types used in this comparison are Melons, casaba, raw and Dates, deglet noor.

Infographic

Melon vs Dates  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.
Melon
0
:
10
Dates
Contains more Calcium +254.5%
Contains more Iron +200%
Contains more Magnesium +290.9%
Contains more Phosphorus +1140%
Contains more Potassium +260.4%
Contains less Sodium -77.8%
Contains more Zinc +314.3%
Contains more Copper +243.3%
Contains more Manganese +648.6%
Contains more Selenium +650%
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 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +254.5%
Contains more Iron +200%
Contains more Magnesium +290.9%
Contains more Phosphorus +1140%
Contains more Potassium +260.4%
Contains less Sodium -77.8%
Contains more Zinc +314.3%
Contains more Copper +243.3%
Contains more Manganese +648.6%
Contains more Selenium +650%

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
2
:
Contains more Vitamin C +5350%
Contains more Choline +20.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +449.1%
Contains more Vitamin B5 +601.2%
Contains more Folate +137.5%
Equal in Vitamin E - 0.05
Equal in Vitamin B6 - 0.165
Equal in Vitamin K - 2.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 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 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Contains more Vitamin C +5350%
Contains more Choline +20.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +112.9%
Contains more Vitamin B3 +449.1%
Contains more Vitamin B5 +601.2%
Contains more Folate +137.5%
Equal in Vitamin E - 0.05
Equal in Vitamin B6 - 0.165
Equal in Vitamin K - 2.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
1
:
Contains more Water +347.4%
Contains more Protein +120.7%
Contains more Fats +290%
Contains more Carbs +1040.3%
Contains more Other +344.4%
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Water +347.4%
Contains more Protein +120.7%
Contains more Fats +290%
Contains more Carbs +1040.3%
Contains more Other +344.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
2
:
Contains less Saturated Fat -21.9%
Contains more Polyunsaturated fat +105.3%
Contains more Monounsaturated Fat +1700%
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains less Saturated Fat -21.9%
Contains more Polyunsaturated fat +105.3%
Contains more Monounsaturated Fat +1700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Dates Opinion
Net carbs 5.68g 67.03g Dates
Protein 1.11g 2.45g Dates
Fats 0.1g 0.39g Dates
Carbs 6.58g 75.03g Dates
Calories 28kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 5.69g 63.35g Melon
Fiber 0.9g 8g Dates
Calcium 11mg 39mg Dates
Iron 0.34mg 1.02mg Dates
Magnesium 11mg 43mg Dates
Phosphorus 5mg 62mg Dates
Potassium 182mg 656mg Dates
Sodium 9mg 2mg Dates
Zinc 0.07mg 0.29mg Dates
Copper 0.06mg 0.206mg Dates
Manganese 0.035mg 0.262mg Dates
Selenium 0.4µg 3µg Dates
Vitamin A 0IU 10IU Dates
Vitamin E 0.05mg 0.05mg
Vitamin C 21.8mg 0.4mg Melon
Vitamin B1 0.015mg 0.052mg Dates
Vitamin B2 0.031mg 0.066mg Dates
Vitamin B3 0.232mg 1.274mg Dates
Vitamin B5 0.084mg 0.589mg Dates
Vitamin B6 0.163mg 0.165mg Dates
Folate 8µg 19µg Dates
Choline 7.6mg 6.3mg Melon
Vitamin K 2.5µg 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.025g 0.032g Melon
Monounsaturated Fat 0.002g 0.036g Dates
Polyunsaturated fat 0.039g 0.019g Melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Dates
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
12%
Dates
Minerals Daily Need Coverage Score
7%
Melon
29%
Dates

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 57.66g)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $1.4)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.