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  6. Melon vs. Mashed potato

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
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
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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
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
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%

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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.