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  6. Melon vs. Kiwifruit

Melon vs. Kiwifruit — In-Depth Nutrition Comparison

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Differences between Melon and Kiwifruit

  • Melon has more Vitamin B6, while Kiwifruit has more Vitamin C, Vitamin K, Vitamin E , Fiber, and Copper.
  • Kiwifruit's daily need coverage for Vitamin C is 79% higher.
  • Kiwifruit contains 3 times less Vitamin B6 than Melon. Melon contains 0.163mg of Vitamin B6, while Kiwifruit contains 0.063mg.

The food types used in this comparison are Melons, casaba, raw and Kiwifruit, green, raw.

Infographic

Melon vs Kiwifruit 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
:
8
Kiwifruit
Kiwifruit
Contains more Selenium +100%
Contains more Calcium +209.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +580%
Contains more Potassium +71.4%
Contains less Sodium -66.7%
Contains more Zinc +100%
Contains more Copper +116.7%
Contains more Manganese +180%
Equal in Iron - 0.31
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Selenium +100%
Contains more Calcium +209.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +580%
Contains more Potassium +71.4%
Contains less Sodium -66.7%
Contains more Zinc +100%
Contains more Copper +116.7%
Contains more Manganese +180%
Equal in Iron - 0.31

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
:
8
Kiwifruit
Kiwifruit
Contains more Vitamin B2 +24%
Contains more Vitamin B6 +158.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2820%
Contains more Vitamin C +325.2%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +47%
Contains more Vitamin B5 +117.9%
Contains more Folate +212.5%
Contains more Vitamin K +1512%
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B2 +24%
Contains more Vitamin B6 +158.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2820%
Contains more Vitamin C +325.2%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +47%
Contains more Vitamin B5 +117.9%
Contains more Folate +212.5%
Contains more Vitamin K +1512%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
1
:
4
Kiwifruit
Kiwifruit
Contains more Water +10.6%
Contains more Fats +420%
Contains more Carbs +122.8%
Contains more Other +69.4%
Equal in Protein - 1.14
Equal in Water - 83.07
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Water +10.6%
Contains more Fats +420%
Contains more Carbs +122.8%
Contains more Other +69.4%
Equal in Protein - 1.14
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
1
:
2
Kiwifruit
Kiwifruit
Contains less Saturated Fat -13.8%
Contains more Monounsaturated Fat +2250%
Contains more Polyunsaturated fat +635.9%
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -13.8%
Contains more Monounsaturated Fat +2250%
Contains more Polyunsaturated fat +635.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melon Kiwifruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Kiwifruit Opinion
Net carbs 5.68g 11.66g Kiwifruit
Protein 1.11g 1.14g Kiwifruit
Fats 0.1g 0.52g Kiwifruit
Carbs 6.58g 14.66g Kiwifruit
Calories 28kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 5.69g 8.99g Melon
Fiber 0.9g 3g Kiwifruit
Calcium 11mg 34mg Kiwifruit
Iron 0.34mg 0.31mg Melon
Magnesium 11mg 17mg Kiwifruit
Phosphorus 5mg 34mg Kiwifruit
Potassium 182mg 312mg Kiwifruit
Sodium 9mg 3mg Kiwifruit
Zinc 0.07mg 0.14mg Kiwifruit
Copper 0.06mg 0.13mg Kiwifruit
Manganese 0.035mg 0.098mg Kiwifruit
Selenium 0.4µg 0.2µg Melon
Vitamin A 0IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 0.05mg 1.46mg Kiwifruit
Vitamin C 21.8mg 92.7mg Kiwifruit
Vitamin B1 0.015mg 0.027mg Kiwifruit
Vitamin B2 0.031mg 0.025mg Melon
Vitamin B3 0.232mg 0.341mg Kiwifruit
Vitamin B5 0.084mg 0.183mg Kiwifruit
Vitamin B6 0.163mg 0.063mg Melon
Folate 8µg 25µg Kiwifruit
Vitamin K 2.5µg 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.025g 0.029g Melon
Monounsaturated Fat 0.002g 0.047g Kiwifruit
Polyunsaturated fat 0.039g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Kiwifruit
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
42%
Kiwifruit
Minerals Daily Need Coverage Score
7%
Melon
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.004g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 4)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.1)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.