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Melon vs Orange - In-Depth Nutrition Comparison

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Summary of differences between Melon and Orange

  • Melon has more Vitamin B6, while Orange has more Vitamin C, Fiber, Vitamin B1, and Folate.
  • Orange covers your daily need of Vitamin C 35% more than Melon.
  • Melon contains 3 times more Vitamin B6 than Orange. While Melon contains 0.163mg of Vitamin B6, Orange contains only 0.06mg.
  • The amount of Sugar in Melon is lower.

These are the specific foods used in this comparison Melons, casaba, raw and Oranges, raw, all commercial varieties.

Infographic

Melon vs Orange 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
Melon
4
:
3
Orange
Contains more Iron +240%
Contains more Copper +33.3%
Contains more Calcium +263.6%
Contains more Phosphorus +180%
Contains less Sodium -100%
Equal in Potassium - 181
Equal in Magnesium - 10
Equal in Zinc - 0.07
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 4% 17% 8% 20% 2% 3% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +240%
Contains more Copper +33.3%
Contains more Calcium +263.6%
Contains more Phosphorus +180%
Contains less Sodium -100%
Equal in Potassium - 181
Equal in Magnesium - 10
Equal in Zinc - 0.07

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
2
:
8
Orange
Contains more Vitamin B6 +171.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +144%
Contains more Vitamin A +∞%
Contains more Vitamin E +260%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B5 +197.6%
Contains more Folate +275%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 0% 1% 0% 4% 8% 5% 6% 38% 0% 7% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin B6 +171.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +144%
Contains more Vitamin A +∞%
Contains more Vitamin E +260%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B5 +197.6%
Contains more Folate +275%

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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Melon Orange Opinion
Calories 28kcal 47kcal Orange
Protein 1.11g 0.94g Melon
Fats 0.1g 0.12g Orange
Vitamin C 21.8mg 53.2mg Orange
Net carbs 5.68g 9.35g Orange
Carbs 6.58g 11.75g Orange
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.34mg 0.1mg Melon
Calcium 11mg 40mg Orange
Potassium 182mg 181mg Melon
Magnesium 11mg 10mg Melon
Sugar 5.69g 9.35g Melon
Fiber 0.9g 2.4g Orange
Copper 0.06mg 0.045mg Melon
Zinc 0.07mg 0.07mg
Starch g g
Phosphorus 5mg 14mg Orange
Sodium 9mg 0mg Orange
Vitamin A 0IU 225IU Orange
Vitamin E 0.05mg 0.18mg Orange
Vitamin D 0µg 0µg
Vitamin B1 0.015mg 0.087mg Orange
Vitamin B2 0.031mg 0.04mg Orange
Vitamin B3 0.232mg 0.282mg Orange
Vitamin B5 0.084mg 0.25mg Orange
Vitamin B6 0.163mg 0.06mg Melon
Vitamin B12 0µg 0µg
Vitamin K 2.5µg 0µg Melon
Folate 8µg 30µg Orange
Trans Fat 0g 0g
Saturated Fat 0.025g 0.015g Orange
Monounsaturated Fat 0.002g 0.023g Orange
Polyunsaturated fat 0.039g 0.025g Melon
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24
Orange
Mineral Summary Score
8
Melon
8
Orange

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
6%
Orange
Carbohydrates
7%
Melon
12%
Orange
Fats
0%
Melon
1%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 17)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.2)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 3.66g)
Which food is richer in minerals?
Melon
Melon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.