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Melon vs. Goji berries — In-Depth Nutrition Comparison

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Summary of differences between Melon and Goji berries

  • The amount of Iron, Fiber, Vitamin C, and Calcium in Goji berries are higher than in Melon.
  • Goji berries covers your daily need of Iron 81% more than Melon.
  • The amount of Sugar in Melon is lower.

These are the specific foods used in this comparison Melons, casaba, raw and Goji berries, dried.

Infographic

Melon vs Goji berries 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 less Sodium -97%
Contains more Calcium +1627.3%
Contains more Iron +1900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 255% 0% 0% 0% 39% 0% 0% 0% 0%
Contains less Sodium -97%
Contains more Calcium +1627.3%
Contains more Iron +1900%

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
11
:
Contains more Vitamin A +∞%
Contains more Vitamin C +122%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 5% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1610% 0% 0% 162% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +122%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1124.7%
Contains more Protein +1184.7%
Contains more Fats +290%
Contains more Carbs +1071.1%
Contains more Other +119.4%
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
Contains more Water +1124.7%
Contains more Protein +1184.7%
Contains more Fats +290%
Contains more Carbs +1071.1%
Contains more Other +119.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melon Goji berries
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins 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 Goji berries Opinion
Net carbs 5.68g 64.06g Goji berries
Protein 1.11g 14.26g Goji berries
Fats 0.1g 0.39g Goji berries
Carbs 6.58g 77.06g Goji berries
Calories 28kcal 349kcal Goji berries
Sugar 5.69g 45.61g Melon
Fiber 0.9g 13g Goji berries
Calcium 11mg 190mg Goji berries
Iron 0.34mg 6.8mg Goji berries
Magnesium 11mg Melon
Phosphorus 5mg Melon
Potassium 182mg Melon
Sodium 9mg 298mg Melon
Zinc 0.07mg Melon
Copper 0.06mg Melon
Manganese 0.035mg Melon
Selenium 0.4µg Melon
Vitamin A 0IU 26822IU Goji berries
Vitamin E 0.05mg Melon
Vitamin C 21.8mg 48.4mg Goji berries
Vitamin B1 0.015mg Melon
Vitamin B2 0.031mg Melon
Vitamin B3 0.232mg Melon
Vitamin B5 0.084mg Melon
Vitamin B6 0.163mg Melon
Folate 8µg Melon
Choline 7.6mg Melon
Vitamin K 2.5µg Melon
Threonine 0.358mg Goji berries
Isoleucine 0.261mg Goji berries
Leucine 0.456mg Goji berries
Lysine 0.233mg Goji berries
Methionine 0.087mg Goji berries
Phenylalanine 0.271mg Goji berries
Valine 0.316mg Goji berries
Histidine 0.157mg Goji berries
Saturated Fat 0.025g 0g Goji berries
Monounsaturated Fat 0.002g Melon
Polyunsaturated fat 0.039g Melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Goji berries
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
11%
Melon
136%
Goji berries
Minerals Daily Need Coverage Score
7%
Melon
35%
Goji berries

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 39.92g)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 289mg)
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 Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 62)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $0.6)
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. Goji berries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/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.