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  6. Melon vs. Orange juice

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 for 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.
  • Orange juice has a lower glycemic index (50) than melon (62).

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

Infographic

Melon vs Orange juice 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
5
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more IronIron +70%
Contains more CopperCopper +36.4%
Contains more ZincZinc +40%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +300%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -88.9%
~equal in Magnesium ~11mg
~equal in Calcium ~11mg
~equal in Potassium ~200mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B6Vitamin B6 +307.5%
Contains more Vitamin KVitamin K +2400%
Contains more CholineCholine +22.6%
Contains more Vitamin CVitamin C +129.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B5Vitamin B5 +126.2%
Contains more FolateFolate +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Orange juice DV% diff.
Vitamin C 21.8mg 50mg 31%
Vitamin B6 0.163mg 0.04mg 9%
Vitamin B1 0.015mg 0.09mg 6%
Folate 8µg 30µg 6%
Fiber 0.9g 0.2g 3%
Vitamin K 2.5µg 0.1µg 2%
Vitamin B5 0.084mg 0.19mg 2%
Iron 0.34mg 0.2mg 2%
Copper 0.06mg 0.044mg 2%
Phosphorus 5mg 17mg 2%
Vitamin A 0µg 10µg 1%
Vitamin B3 0.232mg 0.4mg 1%
Protein 1.11g 0.7g 1%
Selenium 0.4µg 0.1µg 1%
Manganese 0.035mg 0.014mg 1%
Calories 28kcal 45kcal 1%
Carbs 6.58g 10.4g 1%
Potassium 182mg 200mg 1%
Fats 0.1g 0.2g 0%
Net carbs 5.68g 10.2g N/A
Magnesium 11mg 11mg 0%
Calcium 11mg 11mg 0%
Sugar 5.69g 8.4g N/A
Zinc 0.07mg 0.05mg 0%
Sodium 9mg 1mg 0%
Vitamin E 0.05mg 0.04mg 0%
Vitamin B2 0.031mg 0.03mg 0%
Saturated fat 0.025g 0.024g 0%
Choline 7.6mg 6.2mg 0%
Monounsaturated fat 0.002g 0.036g 0%
Polyunsaturated fat 0.039g 0.04g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +58.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +58.1%
Contains more OtherOther +11.1%
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
0
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +1700%
~equal in Saturated fat ~0.024g
~equal in Polyunsaturated fat ~0.04g

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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. 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.