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  6. Melon vs. Oatmeal

Melon vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between Melon and Oatmeal?

  • Melon is richer in Vitamin C, yet Oatmeal is richer in Iron, Manganese, Vitamin B1, Vitamin B3, Vitamin A RAE, Vitamin B2, Phosphorus, Vitamin B6, and Folate.
  • Oatmeal's daily need coverage for Iron is 70% higher.

We used Melons, casaba, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Melon vs Oatmeal 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
Oatmeal
Oatmeal
Contains more Potassium +198.4%
Contains less Sodium -81.6%
Contains more Calcium +627.3%
Contains more Iron +1652.9%
Contains more Magnesium +136.4%
Contains more Phosphorus +1440%
Contains more Zinc +785.7%
Contains more Manganese +1494.3%
Contains more Selenium +1150%
Equal in Copper - 0.066
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Potassium +198.4%
Contains less Sodium -81.6%
Contains more Calcium +627.3%
Contains more Iron +1652.9%
Contains more Magnesium +136.4%
Contains more Phosphorus +1440%
Contains more Zinc +785.7%
Contains more Manganese +1494.3%
Contains more Selenium +1150%
Equal in Copper - 0.066

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
Oatmeal
Oatmeal
Contains more Vitamin C +∞%
Contains more Vitamin K +525%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +593.5%
Contains more Vitamin B3 +1203.9%
Contains more Vitamin B5 +277.4%
Contains more Vitamin B6 +77.9%
Contains more Folate +450%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin K +525%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +593.5%
Contains more Vitamin B3 +1203.9%
Contains more Vitamin B5 +277.4%
Contains more Vitamin B6 +77.9%
Contains more Folate +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
1
:
4
Oatmeal
Oatmeal
Contains more Protein +113.5%
Contains more Fats +1260%
Contains more Carbs +77.4%
Contains more Other +58.3%
Equal in Water - 84.03
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +113.5%
Contains more Fats +1260%
Contains more Carbs +77.4%
Contains more Other +58.3%
Equal in Water - 84.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +19450%
Contains more Polyunsaturated fat +992.3%
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +19450%
Contains more Polyunsaturated fat +992.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Oatmeal Opinion
Net carbs 5.68g 9.97g Oatmeal
Protein 1.11g 2.37g Oatmeal
Fats 0.1g 1.36g Oatmeal
Carbs 6.58g 11.67g Oatmeal
Calories 28kcal 68kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 5.69g 0.46g Oatmeal
Fiber 0.9g 1.7g Oatmeal
Calcium 11mg 80mg Oatmeal
Iron 0.34mg 5.96mg Oatmeal
Magnesium 11mg 26mg Oatmeal
Phosphorus 5mg 77mg Oatmeal
Potassium 182mg 61mg Melon
Sodium 9mg 49mg Melon
Zinc 0.07mg 0.62mg Oatmeal
Copper 0.06mg 0.066mg Oatmeal
Manganese 0.035mg 0.558mg Oatmeal
Selenium 0.4µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.05mg 0.07mg Oatmeal
Vitamin C 21.8mg 0mg Melon
Vitamin B1 0.015mg 0.26mg Oatmeal
Vitamin B2 0.031mg 0.215mg Oatmeal
Vitamin B3 0.232mg 3.025mg Oatmeal
Vitamin B5 0.084mg 0.317mg Oatmeal
Vitamin B6 0.163mg 0.29mg Oatmeal
Folate 8µg 44µg Oatmeal
Vitamin K 2.5µg 0.4µg Melon
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0g 0.003g Melon
Saturated Fat 0.025g 0.226g Melon
Monounsaturated Fat 0.002g 0.391g Oatmeal
Polyunsaturated fat 0.039g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
7%
Melon
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.23g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.6)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.201g)
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 17)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.