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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.

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
:
8
Summer squash
Summer squash
Contains more Copper +17.6%
Contains more Selenium +100%
Contains more Calcium +36.4%
Contains more Magnesium +54.5%
Contains more Phosphorus +660%
Contains more Potassium +44%
Contains less Sodium -77.8%
Contains more Zinc +314.3%
Contains more Manganese +400%
Equal in Iron - 0.35
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Copper +17.6%
Contains more Selenium +100%
Contains more Calcium +36.4%
Contains more Magnesium +54.5%
Contains more Phosphorus +660%
Contains more Potassium +44%
Contains less Sodium -77.8%
Contains more Zinc +314.3%
Contains more Manganese +400%
Equal in Iron - 0.35

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
1
:
9
Summer squash
Summer squash
Contains more Vitamin C +28.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +140%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +358.1%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B5 +84.5%
Contains more Vitamin B6 +33.7%
Contains more Folate +262.5%
Contains more Vitamin K +20%
Melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin C +28.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +140%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +358.1%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B5 +84.5%
Contains more Vitamin B6 +33.7%
Contains more Folate +262.5%
Contains more Vitamin K +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
1
:
4
Summer squash
Summer squash
Contains more Carbs +96.4%
Contains more Fats +80%
Contains more Other +72.2%
Equal in Protein - 1.21
Equal in Water - 94.64
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Carbs +96.4%
Contains more Fats +80%
Contains more Other +72.2%
Equal in Protein - 1.21
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
1
:
2
Summer squash
Summer squash
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +128.2%
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +128.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Summer squash Opinion
Net carbs 5.68g 2.25g Melon
Protein 1.11g 1.21g Summer squash
Fats 0.1g 0.18g Summer squash
Carbs 6.58g 3.35g Melon
Calories 28kcal 16kcal Melon
Fructose 0.95g Summer squash
Sugar 5.69g 2.2g Summer squash
Fiber 0.9g 1.1g Summer squash
Calcium 11mg 15mg Summer squash
Iron 0.34mg 0.35mg Summer squash
Magnesium 11mg 17mg Summer squash
Phosphorus 5mg 38mg Summer squash
Potassium 182mg 262mg Summer squash
Sodium 9mg 2mg Summer squash
Zinc 0.07mg 0.29mg Summer squash
Copper 0.06mg 0.051mg Melon
Manganese 0.035mg 0.175mg Summer squash
Selenium 0.4µg 0.2µg Melon
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.05mg 0.12mg Summer squash
Vitamin C 21.8mg 17mg Melon
Vitamin B1 0.015mg 0.048mg Summer squash
Vitamin B2 0.031mg 0.142mg Summer squash
Vitamin B3 0.232mg 0.487mg Summer squash
Vitamin B5 0.084mg 0.155mg Summer squash
Vitamin B6 0.163mg 0.218mg Summer squash
Folate 8µg 29µg Summer squash
Vitamin K 2.5µg 3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.025g 0.044g Melon
Monounsaturated Fat 0.002g 0.016g Summer squash
Polyunsaturated fat 0.039g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Melon
18%
Summer squash
Minerals Daily Need Coverage Score
7%
Melon
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 3.49g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 49)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.6)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.