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Melon vs. Potato salad — In-Depth Nutrition Comparison

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What are the differences between melon and potato salad?

  • Melon is higher in vitamin C, yet potato salad is higher in vitamin B5, selenium, phosphorus, copper, and vitamin B1.
  • Potato salad's daily need coverage for cholesterol is 23% more.
  • Melon has 2 times more vitamin C than potato salad. While melon has 21.8mg of vitamin C, potato salad has only 10mg.
  • The amount of saturated fat in melon is lower.
  • The glycemic index of potato salad is lower.

We used Melons, casaba, raw and Potato salad, home-prepared types in this article.

Infographic

Melon vs Potato salad 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
1
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +39.6%
Contains more IronIron +91.2%
Contains more CopperCopper +96.7%
Contains more ZincZinc +342.9%
Contains more PhosphorusPhosphorus +940%
Contains more ManganeseManganese +188.6%
Contains more SeleniumSelenium +925%

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
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 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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +118%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +413.3%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B3Vitamin B3 +283.6%
Contains more Vitamin B5Vitamin B5 +535.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +20.9%
Contains more ProteinProtein +141.4%
Contains more FatsFats +8100%
Contains more CarbsCarbs +69.8%
Contains more OtherOther +441.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +123900%
Contains more Poly. FatPolyunsaturated fat +9482.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melon Potato salad
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Melon Potato salad DV% diff.
Polyunsaturated fat 0.039g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 9mg 529mg 23%
Vitamin C 21.8mg 10mg 13%
Fats 0.1g 8.2g 12%
Vitamin B5 0.084mg 0.534mg 9%
Selenium 0.4µg 4.1µg 7%
Phosphorus 5mg 52mg 7%
Copper 0.06mg 0.118mg 6%
Monounsaturated fat 0.002g 2.48g 6%
Saturated fat 0.025g 1.429g 6%
Calories 28kcal 143kcal 6%
Vitamin B1 0.015mg 0.077mg 5%
Iron 0.34mg 0.65mg 4%
Vitamin A 0µg 32µg 4%
Vitamin B3 0.232mg 0.89mg 4%
Manganese 0.035mg 0.101mg 3%
Protein 1.11g 2.68g 3%
Fiber 0.9g 1.3g 2%
Carbs 6.58g 11.17g 2%
Vitamin B6 0.163mg 0.141mg 2%
Vitamin K 2.5µg 2%
Vitamin B2 0.031mg 0.06mg 2%
Potassium 182mg 254mg 2%
Zinc 0.07mg 0.31mg 2%
Choline 7.6mg 1%
Calcium 11mg 19mg 1%
Magnesium 11mg 15mg 1%
Net carbs 5.68g 9.87g N/A
Sugar 5.69g N/A
Vitamin E 0.05mg 0%
Folate 8µg 7µg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Potato salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Melon
13%
Potato salad
Minerals Daily Need Coverage Score
7%
Melon
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 5.69g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 17)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.6)
Which food is richer in minerals?
Potato salad
Potato salad is relatively richer in minerals
Which food is lower in Cholesterol?
Melon
Melon is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 520mg)
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 1.404g)
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

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.