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  6. Melon vs. Filo

Melon vs. Filo — In-Depth Nutrition Comparison

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Differences between Melon and Filo

  • Melon has more Vitamin C, and Vitamin B6, while Filo has more Vitamin B1, Selenium, Iron, Vitamin B3, Vitamin B2, Folate, and Manganese.
  • Filo's daily need coverage for Vitamin B1 is 44% higher.
  • The amount of Sodium in Melon is lower.

The food types used in this comparison are Melons, casaba, raw and Phyllo dough.

Infographic

Melon vs Filo 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
2
:
7
Filo
Filo
Contains more Potassium +145.9%
Contains less Sodium -98.1%
Contains more Iron +844.1%
Contains more Magnesium +36.4%
Contains more Phosphorus +1400%
Contains more Zinc +600%
Contains more Copper +68.3%
Contains more Manganese +1260%
Contains more Selenium +5725%
Equal in Calcium - 11
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Potassium +145.9%
Contains less Sodium -98.1%
Contains more Iron +844.1%
Contains more Magnesium +36.4%
Contains more Phosphorus +1400%
Contains more Zinc +600%
Contains more Copper +68.3%
Contains more Manganese +1260%
Contains more Selenium +5725%
Equal in Calcium - 11

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
:
6
Filo
Filo
Contains more Vitamin C +∞%
Contains more Vitamin B6 +443.3%
Contains more Vitamin E +60%
Contains more Vitamin B1 +3506.7%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +1655.6%
Contains more Vitamin B5 +259.5%
Contains more Folate +1000%
Equal in Vitamin K - 2.5
Melon
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%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +443.3%
Contains more Vitamin E +60%
Contains more Vitamin B1 +3506.7%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +1655.6%
Contains more Vitamin B5 +259.5%
Contains more Folate +1000%
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
1
:
4
Filo
Filo
Contains more Water +181.7%
Contains more Protein +539.6%
Contains more Fats +5900%
Contains more Carbs +699.4%
Contains more Other +372.2%
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more Water +181.7%
Contains more Protein +539.6%
Contains more Fats +5900%
Contains more Carbs +699.4%
Contains more Other +372.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
1
:
2
Filo
Filo
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +157350%
Contains more Polyunsaturated fat +2266.7%
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +157350%
Contains more Polyunsaturated fat +2266.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melon Filo
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Filo Opinion
Net carbs 5.68g 50.7g Filo
Protein 1.11g 7.1g Filo
Fats 0.1g 6g Filo
Carbs 6.58g 52.6g Filo
Calories 28kcal 299kcal Filo
Sugar 5.69g 0.18g Filo
Fiber 0.9g 1.9g Filo
Calcium 11mg 11mg
Iron 0.34mg 3.21mg Filo
Magnesium 11mg 15mg Filo
Phosphorus 5mg 75mg Filo
Potassium 182mg 74mg Melon
Sodium 9mg 483mg Melon
Zinc 0.07mg 0.49mg Filo
Copper 0.06mg 0.101mg Filo
Manganese 0.035mg 0.476mg Filo
Selenium 0.4µg 23.3µg Filo
Vitamin E 0.05mg 0.08mg Filo
Vitamin C 21.8mg 0mg Melon
Vitamin B1 0.015mg 0.541mg Filo
Vitamin B2 0.031mg 0.341mg Filo
Vitamin B3 0.232mg 4.073mg Filo
Vitamin B5 0.084mg 0.302mg Filo
Vitamin B6 0.163mg 0.03mg Melon
Folate 8µg 88µg Filo
Vitamin K 2.5µg 2.5µg
Tryptophan 0.088mg Filo
Threonine 0.194mg Filo
Isoleucine 0.246mg Filo
Leucine 0.49mg Filo
Lysine 0.158mg Filo
Methionine 0.126mg Filo
Phenylalanine 0.359mg Filo
Valine 0.286mg Filo
Histidine 0.159mg Filo
Saturated Fat 0.025g 1.47g Melon
Monounsaturated Fat 0.002g 3.149g Filo
Polyunsaturated fat 0.039g 0.923g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Melon
32%
Filo
Minerals Daily Need Coverage Score
7%
Melon
47%
Filo

Comparison summary

Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 474mg)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 1.445g)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 5.51g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 24)
Which food is cheaper?
Filo
Filo is cheaper (difference - $0.6)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is richer in vitamins?
Filo
Filo 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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.