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Melon vs. Mixed nuts — In-Depth Nutrition Comparison

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Significant differences between melon and mixed nuts

  • The amount of copper, manganese, phosphorus, selenium, magnesium, vitamin E, vitamin B3, zinc, and iron in mixed nuts is higher than in melon.
  • Mixed nuts cover your daily copper needs 94% more than melon.
  • Melon contains less saturated fat.
  • Melon has a higher glycemic index. The glycemic index of melon is 62, while the glycemic index of mixed nuts is 24.

Specific food types used in this comparison are Melons, casaba, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Melon vs Mixed nuts infographic
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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
0
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +1981.8%
Contains more CalciumCalcium +963.6%
Contains more PotassiumPotassium +247.3%
Contains more IronIron +667.6%
Contains more CopperCopper +1411.7%
Contains more ZincZinc +4700%
Contains more PhosphorusPhosphorus +9020%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +5728.6%
Contains more SeleniumSelenium +8375%

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
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 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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +4260%
Contains more Vitamin EVitamin E +15540%
Contains more Vitamin B1Vitamin B1 +1160%
Contains more Vitamin B2Vitamin B2 +532.3%
Contains more Vitamin B3Vitamin B3 +3222.8%
Contains more Vitamin B5Vitamin B5 +1257.1%
Contains more Vitamin B6Vitamin B6 +116%
Contains more Vitamin KVitamin K +128%
Contains more FolateFolate +937.5%
Contains more CholineCholine +584.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4315.9%
Contains more ProteinProtein +1705.4%
Contains more FatsFats +53850%
Contains more CarbsCarbs +219.9%
Contains more OtherOther +700%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +1424300%
Contains more Poly. FatPolyunsaturated fat +37366.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Mixed nuts DV% diff.
Polyunsaturated fat 0.039g 14.612g 97%
Copper 0.06mg 0.907mg 94%
Manganese 0.035mg 2.04mg 87%
Fats 0.1g 53.95g 83%
Monounsaturated fat 0.002g 28.488g 71%
Phosphorus 5mg 456mg 64%
Selenium 0.4µg 33.9µg 61%
Magnesium 11mg 229mg 52%
Vitamin E 0.05mg 7.82mg 52%
Vitamin B3 0.232mg 7.709mg 47%
Saturated fat 0.025g 8.711g 39%
Protein 1.11g 20.04g 38%
Zinc 0.07mg 3.36mg 30%
Calories 28kcal 607kcal 29%
Iron 0.34mg 2.61mg 28%
Vitamin C 21.8mg 0.5mg 24%
Fiber 0.9g 7g 24%
Vitamin B5 0.084mg 1.14mg 21%
Folate 8µg 83µg 19%
Vitamin B1 0.015mg 0.189mg 15%
Vitamin B6 0.163mg 0.352mg 15%
Potassium 182mg 632mg 13%
Vitamin B2 0.031mg 0.196mg 13%
Calcium 11mg 117mg 11%
Choline 7.6mg 52mg 8%
Carbs 6.58g 21.05g 5%
Vitamin K 2.5µg 5.7µg 3%
Starch 4.2g 2%
Net carbs 5.68g 14.05g N/A
Sugar 5.69g 4.15g N/A
Sodium 9mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
7%
Melon
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 1.54g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 8.686g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $2.4)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.