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  6. Melon vs. Summer squash

Melon vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between melon and summer squash

  • Melon has more vitamin C; however, summer squash has more vitamin B2, manganese, and folate.
  • Summer squash has 3 times less sugar than melon. Melon has 5.69g of sugar, while summer squash has 2.2g.
  • Melon has a higher glycemic index than summer squash.

Food types used in this article are Melons, casaba, raw and Squash, summer, all varieties, raw.

Infographic

Melon vs Summer squash 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
2
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CopperCopper +17.6%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +44%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +660%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +400%
~equal in Iron ~0.35mg

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%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +28.2%
Contains more CholineCholine +13.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +358.1%
Contains more Vitamin B3Vitamin B3 +109.9%
Contains more Vitamin B5Vitamin B5 +84.5%
Contains more Vitamin B6Vitamin B6 +33.7%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Summer squash DV% diff.
Vitamin B2 0.031mg 0.142mg 9%
Manganese 0.035mg 0.175mg 6%
Folate 8µg 29µg 5%
Vitamin C 21.8mg 17mg 5%
Phosphorus 5mg 38mg 5%
Vitamin B6 0.163mg 0.218mg 4%
Vitamin B1 0.015mg 0.048mg 3%
Zinc 0.07mg 0.29mg 2%
Vitamin B3 0.232mg 0.487mg 2%
Potassium 182mg 262mg 2%
Vitamin B5 0.084mg 0.155mg 1%
Vitamin A 0µg 10µg 1%
Calories 28kcal 16kcal 1%
Copper 0.06mg 0.051mg 1%
Magnesium 11mg 17mg 1%
Fiber 0.9g 1.1g 1%
Carbs 6.58g 3.35g 1%
Fructose 0.95g 1%
Protein 1.11g 1.21g 0%
Fats 0.1g 0.18g 0%
Net carbs 5.68g 2.25g N/A
Calcium 11mg 15mg 0%
Iron 0.34mg 0.35mg 0%
Sugar 5.69g 2.2g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.05mg 0.12mg 0%
Selenium 0.4µg 0.2µg 0%
Vitamin K 2.5µg 3µg 0%
Choline 7.6mg 6.7mg 0%
Saturated fat 0.025g 0.044g 0%
Monounsaturated fat 0.002g 0.016g 0%
Polyunsaturated fat 0.039g 0.089g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more CarbsCarbs +96.4%
Contains more FatsFats +80%
Contains more OtherOther +72.2%
~equal in Protein ~1.21g
~equal in Water ~94.64g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +128.2%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.