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Melon vs Fruit salad - In-Depth Nutrition Comparison

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What are the main differences between Melon and Fruit salad?

  • Melon is richer in Vitamin C, and Vitamin B6, yet Fruit salad is richer in Manganese.
  • Melon's daily need coverage for Vitamin C is 21% higher.
  • Melon has 6 times more Vitamin B6 than Fruit salad. Melon has 0.163mg of Vitamin B6, while Fruit salad has 0.027mg.

We used Melons, casaba, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids types in this comparison.

Infographic

Melon vs Fruit salad 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 Iron +36%
Contains more Magnesium +37.5%
Contains more Potassium +56.9%
Contains more Copper +20%
Contains more Phosphorus +180%
Contains less Sodium -44.4%
Contains more Zinc +100%
Equal in Calcium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 13% 8% 3% 17% 2% 2% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Contains more Iron +36%
Contains more Magnesium +37.5%
Contains more Potassium +56.9%
Contains more Copper +20%
Contains more Phosphorus +180%
Contains less Sodium -44.4%
Contains more Zinc +100%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Melon
8
:
Contains more Vitamin C +560.6%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B5 +58.5%
Contains more Vitamin B6 +503.7%
Contains more Folate +166.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +53.4%
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 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +560.6%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B5 +58.5%
Contains more Vitamin B6 +503.7%
Contains more Folate +166.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +53.4%

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 Fruit salad
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Melon Fruit salad Opinion
Net carbs 5.68g 12.05g Fruit salad
Protein 1.11g 0.51g Melon
Fats 0.1g 0.03g Melon
Carbs 6.58g 13.05g Fruit salad
Calories 28kcal 50kcal Fruit salad
Starch g g
Fructose g g
Sugar 5.69g g Fruit salad
Fiber 0.9g 1g Fruit salad
Calcium 11mg 11mg
Iron 0.34mg 0.25mg Melon
Magnesium 11mg 8mg Melon
Phosphorus 5mg 14mg Fruit salad
Potassium 182mg 116mg Melon
Sodium 9mg 5mg Fruit salad
Zinc 0.07mg 0.14mg Fruit salad
Copper 0.06mg 0.05mg Melon
Vitamin A 0IU 600IU Fruit salad
Vitamin E 0.05mg mg Melon
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 3.3mg Melon
Vitamin B1 0.015mg 0.011mg Melon
Vitamin B2 0.031mg 0.014mg Melon
Vitamin B3 0.232mg 0.356mg Fruit salad
Vitamin B5 0.084mg 0.053mg Melon
Vitamin B6 0.163mg 0.027mg Melon
Folate 8µg 3µg Melon
Vitamin B12 0µg 0µg
Vitamin K 2.5µg µg Melon
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.004g Fruit salad
Monounsaturated Fat 0.002g 0.005g Fruit salad
Polyunsaturated fat 0.039g 0.011g Melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
6
Fruit salad
Mineral Summary Score
8
Melon
7
Fruit salad

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
3%
Fruit salad
Carbohydrates
7%
Melon
13%
Fruit salad
Fats
0%
Melon
0%
Fruit salad

Comparison summary

Which food is richer in minerals?
Melon
Melon is relatively richer in minerals
Which food is richer in vitamins?
Melon
Melon is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 5.69g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 8)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.6)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.