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  6. Melon vs. Potato

Melon vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between melon and potatoes

  • Melon has less vitamin B6, phosphorus, manganese, potassium, iron, copper, vitamin B1, and vitamin B3.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Melons, casaba, raw and Potatoes, flesh, and skin, raw.

Infographic

Melon vs Potato 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
0
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%
Potato
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +133.5%
Contains more IronIron +138.2%
Contains more CopperCopper +83.3%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +1040%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +471.4%
~equal in Calcium ~12mg
~equal in Selenium ~0.4µg

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
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%
Potato
Potato
6
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin KVitamin K +25%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B3Vitamin B3 +357.3%
Contains more Vitamin B5Vitamin B5 +251.2%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more FolateFolate +87.5%
Contains more CholineCholine +59.2%
~equal in Vitamin C ~19.7mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Potato DV% diff.
Vitamin B6 0.163mg 0.298mg 10%
Phosphorus 5mg 57mg 7%
Potassium 182mg 425mg 7%
Manganese 0.035mg 0.2mg 7%
Vitamin B1 0.015mg 0.081mg 6%
Iron 0.34mg 0.81mg 6%
Copper 0.06mg 0.11mg 6%
Starch 15.29g 6%
Vitamin B3 0.232mg 1.061mg 5%
Fiber 0.9g 2.1g 5%
Vitamin B5 0.084mg 0.295mg 4%
Carbs 6.58g 17.49g 4%
Magnesium 11mg 23mg 3%
Folate 8µg 15µg 2%
Protein 1.11g 2.05g 2%
Calories 28kcal 77kcal 2%
Vitamin C 21.8mg 19.7mg 2%
Zinc 0.07mg 0.3mg 2%
Choline 7.6mg 12.1mg 1%
Fats 0.1g 0.09g 0%
Net carbs 5.68g 15.39g N/A
Calcium 11mg 12mg 0%
Sugar 5.69g 0.82g N/A
Sodium 9mg 6mg 0%
Vitamin E 0.05mg 0.01mg 0%
Selenium 0.4µg 0.4µg 0%
Vitamin B2 0.031mg 0.032mg 0%
Vitamin K 2.5µg 2µg 0%
Saturated fat 0.025g 0.025g 0%
Monounsaturated fat 0.002g 0.002g 0%
Polyunsaturated fat 0.039g 0.042g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more WaterWater +15.9%
Contains more ProteinProtein +84.7%
Contains more CarbsCarbs +165.8%
Contains more OtherOther +211.1%
~equal in Fats ~0.09g

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
~equal in Saturated fat ~0.025g
~equal in Monounsaturated fat ~0.002g
~equal in Polyunsaturated fat ~0.042g

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.