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 cover 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.
- Melon has a higher glycemic index. The glycemic index of melon is 62, while the glycemic index of dates is 42.
Specific food types used in this comparison are Melons, casaba, raw and Dates, deglet noor.
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 MagnesiumMagnesium | +290.9% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +260.4% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +243.3% |
| Contains more ZincZinc | +314.3% |
| Contains more PhosphorusPhosphorus | +1140% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +648.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +5350% |
| Contains more CholineCholine | +20.6% |
| Contains more Vitamin B1Vitamin B1 | +246.7% |
| Contains more Vitamin B2Vitamin B2 | +112.9% |
| Contains more Vitamin B3Vitamin B3 | +449.1% |
| Contains more Vitamin B5Vitamin B5 | +601.2% |
| Contains more FolateFolate | +137.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 0.9g | 8g | 28% |
| Fructose | 19.56g | 24% | |
| Vitamin C | 21.8mg | 0.4mg | 24% |
| Carbs | 6.58g | 75.03g | 23% |
| Copper | 0.06mg | 0.206mg | 16% |
| Potassium | 182mg | 656mg | 14% |
| Calories | 28kcal | 282kcal | 13% |
| Manganese | 0.035mg | 0.262mg | 10% |
| Vitamin B5 | 0.084mg | 0.589mg | 10% |
| Iron | 0.34mg | 1.02mg | 9% |
| Magnesium | 11mg | 43mg | 8% |
| Phosphorus | 5mg | 62mg | 8% |
| Vitamin B3 | 0.232mg | 1.274mg | 7% |
| Selenium | 0.4µg | 3µg | 5% |
| Calcium | 11mg | 39mg | 3% |
| Folate | 8µg | 19µg | 3% |
| Protein | 1.11g | 2.45g | 3% |
| Vitamin B1 | 0.015mg | 0.052mg | 3% |
| Vitamin B2 | 0.031mg | 0.066mg | 3% |
| Zinc | 0.07mg | 0.29mg | 2% |
| Fats | 0.1g | 0.39g | 0% |
| Net carbs | 5.68g | 67.03g | N/A |
| Sugar | 5.69g | 63.35g | N/A |
| Sodium | 9mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0.05mg | 0% |
| Vitamin B6 | 0.163mg | 0.165mg | 0% |
| Vitamin K | 2.5µg | 2.7µg | 0% |
| Choline | 7.6mg | 6.3mg | 0% |
| Saturated fat | 0.025g | 0.032g | 0% |
| Monounsaturated fat | 0.002g | 0.036g | 0% |
| Polyunsaturated fat | 0.039g | 0.019g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +347.4% |
| Contains more ProteinProtein | +120.7% |
| Contains more FatsFats | +290% |
| Contains more CarbsCarbs | +1040.3% |
| Contains more OtherOther | +344.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.9% |
| Contains more Poly. FatPolyunsaturated fat | +105.3% |
| Contains more Mono. FatMonounsaturated fat | +1700% |
