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Melon vs. Spread — In-Depth Nutrition Comparison

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What are the main differences between melon and spread?

  • Melon is richer in vitamin C, yet spread is richer in vitamin B12, selenium, vitamin B1, vitamin E, choline, and vitamin B3.
  • Spread's daily need coverage for vitamin B12 is 47% higher.
  • Melon contains less sodium.
  • Spread has a lower glycemic index than melon.

We used Melons, casaba, raw and Sandwich spread, pork, beef types in this comparison.

Infographic

Melon vs Spread 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
4
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%
Spread
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +65.5%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +34.6%
Contains more IronIron +132.4%
Contains more CopperCopper +116.7%
Contains more ZincZinc +1357.1%
Contains more PhosphorusPhosphorus +1080%
Contains more SeleniumSelenium +2325%
~equal in Calcium ~12mg

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
4
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%
Spread
9
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin KVitamin K +56.3%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3380%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1046.7%
Contains more Vitamin B2Vitamin B2 +332.3%
Contains more Vitamin B3Vitamin B3 +645.7%
Contains more Vitamin B5Vitamin B5 +411.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +719.7%

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
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +52.4%
Contains more ProteinProtein +590.1%
Contains more FatsFats +17240%
Contains more CarbsCarbs +81.5%
Contains more OtherOther +672.2%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +379100%
Contains more Poly. FatPolyunsaturated fat +6476.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 9mg 1013mg 44%
Fats 0.1g 17.34g 27%
Saturated fat 0.025g 5.977g 27%
Vitamin C 21.8mg 0mg 24%
Monounsaturated fat 0.002g 7.584g 19%
Selenium 0.4µg 9.7µg 17%
Polyunsaturated fat 0.039g 2.565g 17%
Cholesterol 0mg 38mg 13%
Vitamin B1 0.015mg 0.172mg 13%
Protein 1.11g 7.66g 13%
Vitamin E 0.05mg 1.74mg 11%
Choline 7.6mg 62.3mg 10%
Calories 28kcal 235kcal 10%
Vitamin B3 0.232mg 1.73mg 9%
Zinc 0.07mg 1.02mg 9%
Copper 0.06mg 0.13mg 8%
Phosphorus 5mg 59mg 8%
Vitamin B2 0.031mg 0.134mg 8%
Vitamin B5 0.084mg 0.43mg 7%
Iron 0.34mg 0.79mg 6%
Fiber 0.9g 0.2g 3%
Vitamin A 0µg 26µg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B6 0.163mg 0.12mg 3%
Folate 8µg 2µg 2%
Carbs 6.58g 11.94g 2%
Potassium 182mg 110mg 2%
Magnesium 11mg 8mg 1%
Vitamin K 2.5µg 1.6µg 1%
Net carbs 5.68g 11.74g N/A
Calcium 11mg 12mg 0%
Sugar 5.69g 0g N/A
Manganese 0.035mg 0.026mg 0%
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Which food is preferable for your diet?

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

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
30%
Spread
Minerals Daily Need Coverage Score
7%
Melon
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 5.69g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 62)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.6)
Which food is richer in minerals?
Spread
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Melon
Melon is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 1004mg)
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 5.952g)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.