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Melon vs Orange juice - In-Depth Nutrition Comparison

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How are Melon and Orange juice different?

  • Melon is higher in Vitamin B6, however Orange juice is richer in Vitamin C, Vitamin B1, and Folate.
  • Daily need coverage for Vitamin C from Orange juice is 31% higher.
  • Melon contains 5 times more Fiber than Orange juice. While Melon contains 0.9g of Fiber, Orange juice contains only 0.2g.
  • Melon has less Sugar.

Melons, casaba, raw and Orange juice, raw are the varieties used in this article.

Infographic

Melon vs Orange juice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +70%
Contains more Zinc +40%
Contains more Copper +36.4%
Contains more Phosphorus +240%
Contains less Sodium -88.9%
Equal in Calcium - 11
Equal in Magnesium - 11
Equal in Potassium - 200
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 13% 8% 3% 17% 2% 2% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Iron +70%
Contains more Zinc +40%
Contains more Copper +36.4%
Contains more Phosphorus +240%
Contains less Sodium -88.9%
Equal in Calcium - 11
Equal in Magnesium - 11
Equal in Potassium - 200

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Melon
4
:
Contains more Vitamin E +25%
Contains more Vitamin B6 +307.5%
Contains more Vitamin K +2400%
Contains more Vitamin A +∞%
Contains more Vitamin C +129.4%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B5 +126.2%
Contains more Folate +275%
Equal in Vitamin B2 - 0.03
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +25%
Contains more Vitamin B6 +307.5%
Contains more Vitamin K +2400%
Contains more Vitamin A +∞%
Contains more Vitamin C +129.4%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B5 +126.2%
Contains more Folate +275%
Equal in Vitamin B2 - 0.03

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Melon Orange juice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Melon Orange juice Opinion
Net carbs 5.68g 10.2g Orange juice
Protein 1.11g 0.7g Melon
Fats 0.1g 0.2g Orange juice
Carbs 6.58g 10.4g Orange juice
Calories 28kcal 45kcal Orange juice
Starch g g
Fructose g g
Sugar 5.69g 8.4g Melon
Fiber 0.9g 0.2g Melon
Calcium 11mg 11mg
Iron 0.34mg 0.2mg Melon
Magnesium 11mg 11mg
Phosphorus 5mg 17mg Orange juice
Potassium 182mg 200mg Orange juice
Sodium 9mg 1mg Orange juice
Zinc 0.07mg 0.05mg Melon
Copper 0.06mg 0.044mg Melon
Vitamin A 0IU 200IU Orange juice
Vitamin E 0.05mg 0.04mg Melon
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 50mg Orange juice
Vitamin B1 0.015mg 0.09mg Orange juice
Vitamin B2 0.031mg 0.03mg Melon
Vitamin B3 0.232mg 0.4mg Orange juice
Vitamin B5 0.084mg 0.19mg Orange juice
Vitamin B6 0.163mg 0.04mg Melon
Folate 8µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 2.5µg 0.1µg Melon
Tryptophan mg 0.002mg Orange juice
Threonine mg 0.008mg Orange juice
Isoleucine mg 0.008mg Orange juice
Leucine mg 0.013mg Orange juice
Lysine mg 0.009mg Orange juice
Methionine mg 0.003mg Orange juice
Phenylalanine mg 0.009mg Orange juice
Valine mg 0.011mg Orange juice
Histidine mg 0.003mg Orange juice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.024g Orange juice
Monounsaturated Fat 0.002g 0.036g Orange juice
Polyunsaturated fat 0.039g 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Melon
22
Orange juice
Mineral Summary Score
8
Melon
7
Orange juice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Melon
4%
Orange juice
Carbohydrates
7%
Melon
10%
Orange juice
Fats
0%
Melon
1%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 12)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.6)
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 2.71g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.