Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Melon vs Pomegranate - In-Depth Nutrition Comparison

Compare

How are Melon and Pomegranate different?

  • Melon is higher in Vitamin C, and Vitamin B6, however Pomegranate is richer in Fiber, Vitamin K, Copper, Folate, and Vitamin B5.
  • Daily need coverage for Vitamin C from Melon is 13% higher.
  • Melon contains 2 times more Vitamin B6 than Pomegranate. While Melon contains 0.163mg of Vitamin B6, Pomegranate contains only 0.075mg.

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

Infographic

Melon vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +13.3%
Contains more Phosphorus +620%
Contains more Potassium +29.7%
Contains less Sodium -66.7%
Contains more Zinc +400%
Contains more Copper +163.3%
Equal in Calcium - 10
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 13% 8% 3% 17% 2% 2% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Iron +13.3%
Contains more Phosphorus +620%
Contains more Potassium +29.7%
Contains less Sodium -66.7%
Contains more Zinc +400%
Contains more Copper +163.3%
Equal in Calcium - 10
Equal in Magnesium - 12

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
:
Contains more Vitamin C +113.7%
Contains more Vitamin B6 +117.3%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +346.7%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +348.8%
Contains more Folate +375%
Contains more Vitamin K +556%
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 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin C +113.7%
Contains more Vitamin B6 +117.3%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +346.7%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +348.8%
Contains more Folate +375%
Contains more Vitamin K +556%

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

All nutrients comparison - raw data values

Nutrient Melon Pomegranate Opinion
Net carbs 5.68g 14.7g Pomegranate
Protein 1.11g 1.67g Pomegranate
Fats 0.1g 1.17g Pomegranate
Carbs 6.58g 18.7g Pomegranate
Calories 28kcal 83kcal Pomegranate
Starch g g
Fructose g g
Sugar 5.69g 13.67g Melon
Fiber 0.9g 4g Pomegranate
Calcium 11mg 10mg Melon
Iron 0.34mg 0.3mg Melon
Magnesium 11mg 12mg Pomegranate
Phosphorus 5mg 36mg Pomegranate
Potassium 182mg 236mg Pomegranate
Sodium 9mg 3mg Pomegranate
Zinc 0.07mg 0.35mg Pomegranate
Copper 0.06mg 0.158mg Pomegranate
Vitamin A 0IU 0IU
Vitamin E 0.05mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 10.2mg Melon
Vitamin B1 0.015mg 0.067mg Pomegranate
Vitamin B2 0.031mg 0.053mg Pomegranate
Vitamin B3 0.232mg 0.293mg Pomegranate
Vitamin B5 0.084mg 0.377mg Pomegranate
Vitamin B6 0.163mg 0.075mg Melon
Folate 8µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 2.5µg 16.4µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.12g Melon
Monounsaturated Fat 0.002g 0.093g Pomegranate
Polyunsaturated fat 0.039g 0.079g Pomegranate

Which food is preferable for your diet?

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

People also compare

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
16
Pomegranate
Mineral Summary Score
8
Melon
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
7%
Melon
19%
Pomegranate
Fats
0%
Melon
5%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 7.98g)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 62)
Which food is cheaper?
Melon
Melon is cheaper (difference - $0.4)
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.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.