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  6. Melon vs. Dried fruit

Melon vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between melon and dried fruit

  • Melon has more vitamin C; however, dried fruit is higher in vitamin A, copper, iron, potassium, vitamin E, fiber, vitamin B3, phosphorus, and manganese.
  • Dried fruit covers your daily vitamin A needs 72% more than melon.
  • Dried fruit contains 22 times less vitamin C than melon. Melon contains 21.8mg of vitamin C, while dried fruit contains 1mg.
  • The glycemic index of melon is higher.

Food varieties used in this article are Melons, casaba, raw and Apricots, dried, sulfured, uncooked.

Infographic

Melon vs Dried fruit 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
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -10%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +538.5%
Contains more IronIron +682.4%
Contains more CopperCopper +471.7%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +1320%
Contains more ManganeseManganese +571.4%
Contains more SeleniumSelenium +450%

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
Melon
2
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +2080%
Contains more Vitamin B6Vitamin B6 +14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8560%
Contains more Vitamin B2Vitamin B2 +138.7%
Contains more Vitamin B3Vitamin B3 +1015.9%
Contains more Vitamin B5Vitamin B5 +514.3%
Contains more Vitamin KVitamin K +24%
Contains more FolateFolate +25%
Contains more CholineCholine +82.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.015mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Dried fruit DV% diff.
Copper 0.06mg 0.343mg 31%
Vitamin E 0.05mg 4.33mg 29%
Potassium 182mg 1162mg 29%
Iron 0.34mg 2.66mg 29%
Fiber 0.9g 7.3g 26%
Vitamin C 21.8mg 1mg 23%
Vitamin A 0µg 180µg 20%
Carbs 6.58g 62.64g 19%
Fructose 12.47g 16%
Vitamin B3 0.232mg 2.589mg 15%
Calories 28kcal 241kcal 11%
Manganese 0.035mg 0.235mg 9%
Phosphorus 5mg 71mg 9%
Vitamin B5 0.084mg 0.516mg 9%
Magnesium 11mg 32mg 5%
Protein 1.11g 3.39g 5%
Calcium 11mg 55mg 4%
Zinc 0.07mg 0.39mg 3%
Selenium 0.4µg 2.2µg 3%
Vitamin B2 0.031mg 0.074mg 3%
Vitamin B6 0.163mg 0.143mg 2%
Vitamin K 2.5µg 3.1µg 1%
Choline 7.6mg 13.9mg 1%
Folate 8µg 10µg 1%
Fats 0.1g 0.51g 1%
Net carbs 5.68g 55.34g N/A
Sugar 5.69g 53.44g N/A
Starch 0.35g 0%
Sodium 9mg 10mg 0%
Vitamin B1 0.015mg 0.015mg 0%
Saturated fat 0.025g 0.017g 0%
Monounsaturated fat 0.002g 0.074g 0%
Polyunsaturated fat 0.039g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +197.3%
Contains more ProteinProtein +205.4%
Contains more FatsFats +410%
Contains more CarbsCarbs +852%
Contains more OtherOther +613.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -32%
Contains more Mono. FatMonounsaturated fat +3600%
Contains more Poly. FatPolyunsaturated fat +89.7%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.