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Melon vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between melon and mashed potato

  • Melon has more vitamin C; however, mashed potato has more phosphorus, vitamin B3, and polyunsaturated fat.
  • Melon's daily need coverage for vitamin C is 24% more.
  • Melon has 11 times more sugar than mashed potato. Melon has 5.69g of sugar, while mashed potato has 0.5g.
  • Mashed potato has a higher glycemic index than melon.

The food varieties used in the comparison are Melons, casaba, raw and Fast foods, potato, mashed.

Infographic

Melon vs Mashed potato 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -97.1%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +57.1%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +1080%
Contains more ManganeseManganese +180%
Contains more SeleniumSelenium +100%
~equal in Iron ~0.31mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +740%
Contains more Vitamin B3Vitamin B3 +365.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136%
Contains more FolateFolate +12.5%
Contains more CholineCholine +76.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.015mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more WaterWater +15.4%
Contains more ProteinProtein +48.6%
Contains more FatsFats +2720%
Contains more CarbsCarbs +122.6%
Contains more OtherOther +250%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +35900%
Contains more Poly. FatPolyunsaturated fat +3341%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melon Mashed potato
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Melon Mashed potato DV% diff.
Vitamin C 21.8mg 0mg 24%
Sodium 9mg 306mg 13%
Polyunsaturated fat 0.039g 1.342g 9%
Phosphorus 5mg 59mg 8%
Vitamin B3 0.232mg 1.08mg 5%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Fats 0.1g 2.82g 4%
Vitamin B12 0µg 0.07µg 3%
Copper 0.06mg 0.035mg 3%
Calories 28kcal 89kcal 3%
Vitamin K 2.5µg 5.9µg 3%
Manganese 0.035mg 0.098mg 3%
Saturated fat 0.025g 0.577g 3%
Vitamin B6 0.163mg 0.12mg 3%
Carbs 6.58g 14.65g 3%
Potassium 182mg 286mg 3%
Fiber 0.9g 1.3g 2%
Vitamin E 0.05mg 0.42mg 2%
Monounsaturated fat 0.002g 0.72g 2%
Vitamin B5 0.084mg 2%
Choline 7.6mg 13.4mg 1%
Selenium 0.4µg 0.8µg 1%
Vitamin B2 0.031mg 0.015mg 1%
Magnesium 11mg 15mg 1%
Calcium 11mg 18mg 1%
Protein 1.11g 1.65g 1%
Zinc 0.07mg 0.22mg 1%
Net carbs 5.68g 13.35g N/A
Iron 0.34mg 0.31mg 0%
Sugar 5.69g 0.5g N/A
Vitamin B1 0.015mg 0.015mg 0%
Folate 8µg 9µg 0%
Trans fat 0g 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Mashed potato
Minerals Daily Need Coverage Score
7%
Melon
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 0.552g)
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 5.19g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.6)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.