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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 Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin A RAE, Vitamin B3, Phosphorus, and Manganese.
  • Dried fruit covers your daily Copper needs 31% 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +400%
Contains more Iron +682.4%
Contains more Magnesium +190.9%
Contains more Phosphorus +1320%
Contains more Potassium +538.5%
Contains more Zinc +457.1%
Contains more Copper +471.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 13% 8% 3% 17% 2% 2% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains more Calcium +400%
Contains more Iron +682.4%
Contains more Magnesium +190.9%
Contains more Phosphorus +1320%
Contains more Potassium +538.5%
Contains more Zinc +457.1%
Contains more Copper +471.7%

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
2
:
Contains more Vitamin C +2080%
Contains more Vitamin B6 +14%
Contains more Vitamin A +∞%
Contains more Vitamin E +8560%
Contains more Vitamin B2 +138.7%
Contains more Vitamin B3 +1015.9%
Contains more Vitamin B5 +514.3%
Contains more Folate +25%
Contains more Vitamin K +24%
Equal in Vitamin B1 - 0.015
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +2080%
Contains more Vitamin B6 +14%
Contains more Vitamin A +∞%
Contains more Vitamin E +8560%
Contains more Vitamin B2 +138.7%
Contains more Vitamin B3 +1015.9%
Contains more Vitamin B5 +514.3%
Contains more Folate +25%
Contains more Vitamin K +24%
Equal in Vitamin B1 - 0.015

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Melon Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 Dried fruit Opinion
Net carbs 5.68g 55.34g Dried fruit
Protein 1.11g 3.39g Dried fruit
Fats 0.1g 0.51g Dried fruit
Carbs 6.58g 62.64g Dried fruit
Calories 28kcal 241kcal Dried fruit
Starch g 0.35g Dried fruit
Fructose g 12.47g Dried fruit
Sugar 5.69g 53.44g Melon
Fiber 0.9g 7.3g Dried fruit
Calcium 11mg 55mg Dried fruit
Iron 0.34mg 2.66mg Dried fruit
Magnesium 11mg 32mg Dried fruit
Phosphorus 5mg 71mg Dried fruit
Potassium 182mg 1162mg Dried fruit
Sodium 9mg 10mg Melon
Zinc 0.07mg 0.39mg Dried fruit
Copper 0.06mg 0.343mg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin E 0.05mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 1mg Melon
Vitamin B1 0.015mg 0.015mg
Vitamin B2 0.031mg 0.074mg Dried fruit
Vitamin B3 0.232mg 2.589mg Dried fruit
Vitamin B5 0.084mg 0.516mg Dried fruit
Vitamin B6 0.163mg 0.143mg Melon
Folate 8µg 10µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 2.5µg 3.1µg Dried fruit
Tryptophan mg 0.016mg Dried fruit
Threonine mg 0.073mg Dried fruit
Isoleucine mg 0.063mg Dried fruit
Leucine mg 0.105mg Dried fruit
Lysine mg 0.083mg Dried fruit
Methionine mg 0.015mg Dried fruit
Phenylalanine mg 0.062mg Dried fruit
Valine mg 0.078mg Dried fruit
Histidine mg 0.047mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat 0g g Dried fruit
Saturated Fat 0.025g 0.017g Dried fruit
Monounsaturated Fat 0.002g 0.074g Dried fruit
Polyunsaturated fat 0.039g 0.074g Dried fruit

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Melon
38
Dried fruit
Mineral Summary Score
8
Melon
50
Dried fruit

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 food.
Protein
7%
Melon
20%
Dried fruit
Carbohydrates
7%
Melon
63%
Dried fruit
Fats
0%
Melon
2%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 47.75g)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 1mg)
Which food is cheaper?
Melon
Melon is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 to 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. 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.