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  6. Melon vs. Refried beans

Melon vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between melon and refried beans?

  • Melon is richer in vitamin C, yet refried beans are richer in iron, phosphorus, fiber, manganese, selenium, copper, magnesium, and vitamin B1.
  • Melon's daily need coverage for vitamin C is 18% higher.
  • Melon contains less sodium.
  • Refried beans have a lower glycemic index than melon.

We used Melons, casaba, raw and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Melon vs Refried beans 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
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +218.2%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +75.3%
Contains more IronIron +323.5%
Contains more CopperCopper +115%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +1740%
Contains more ManganeseManganese +725.7%
Contains more SeleniumSelenium +1350%

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
3
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +263.3%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more Vitamin KVitamin K +19%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +406.7%
Contains more Vitamin B2Vitamin B2 +154.8%
Contains more Vitamin B3Vitamin B3 +58.2%
Contains more Vitamin B5Vitamin B5 +125%
Contains more FolateFolate +37.5%
Contains more CholineCholine +178.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Refried beans DV% diff.
Histidine 153mg 22%
Vitamin C 21.8mg 6mg 18%
Sodium 9mg 370mg 16%
Iron 0.34mg 1.44mg 14%
Phosphorus 5mg 92mg 12%
Fiber 0.9g 3.7g 11%
Manganese 0.035mg 0.289mg 11%
Selenium 0.4µg 5.8µg 10%
Protein 1.11g 4.98g 8%
Copper 0.06mg 0.129mg 8%
Magnesium 11mg 35mg 6%
Zinc 0.07mg 0.58mg 5%
Vitamin B6 0.163mg 0.103mg 5%
Vitamin B1 0.015mg 0.076mg 5%
Vitamin B2 0.031mg 0.079mg 4%
Potassium 182mg 319mg 4%
Calories 28kcal 90kcal 3%
Starch 7.43g 3%
Polyunsaturated fat 0.039g 0.543g 3%
Fats 0.1g 2.01g 3%
Saturated fat 0.025g 0.631g 3%
Choline 7.6mg 21.2mg 2%
Calcium 11mg 29mg 2%
Carbs 6.58g 13.55g 2%
Vitamin B5 0.084mg 0.189mg 2%
Monounsaturated fat 0.002g 0.601g 1%
Vitamin B3 0.232mg 0.367mg 1%
Folate 8µg 11µg 1%
Net carbs 5.68g 9.85g N/A
Sugar 5.69g 0.54g N/A
Vitamin E 0.05mg 0.09mg 0%
Vitamin K 2.5µg 2.1µg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +18.1%
Contains more ProteinProtein +348.6%
Contains more FatsFats +1910%
Contains more CarbsCarbs +105.9%
Contains more OtherOther +375%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +29950%
Contains more Poly. FatPolyunsaturated fat +1292.3%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.