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Melon vs. Sunflower oil — In-Depth Nutrition Comparison

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How are melon and sunflower oil different?

  • Melon is richer in vitamin C, vitamin B6, copper, and potassium, while sunflower oil is higher in vitamin E and monounsaturated fat.
  • Sunflower oil covers your daily need for vitamin E, 274% more than melon.
  • Sunflower oil is lower in sugar.
  • Melon has a higher glycemic index (62) than sunflower oil (0).

Melons, casaba, raw and Oil, sunflower, linoleic, (partially hydrogenated) types were used in this article.

Infographic

Melon vs Sunflower oil infographic
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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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
8
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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +82060%
Contains more Vitamin KVitamin K +116%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
4
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +99900%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2309900%
Contains more Poly. FatPolyunsaturated fat +93233.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Sunflower oil DV% diff.
Vitamin E 0.05mg 41.08mg 274%
Polyunsaturated fat 0.039g 36.4g 242%
Fats 0.1g 100g 154%
Monounsaturated fat 0.002g 46.2g 115%
Saturated fat 0.025g 13g 59%
Calories 28kcal 884kcal 43%
Vitamin C 21.8mg 0mg 24%
Vitamin B6 0.163mg 0mg 13%
Copper 0.06mg 0mg 7%
Potassium 182mg 0mg 5%
Iron 0.34mg 0mg 4%
Fiber 0.9g 0g 4%
Magnesium 11mg 0mg 3%
Vitamin B5 0.084mg 0mg 2%
Folate 8µg 0µg 2%
Protein 1.11g 0g 2%
Carbs 6.58g 0g 2%
Manganese 0.035mg 0mg 2%
Vitamin K 2.5µg 5.4µg 2%
Vitamin B2 0.031mg 0mg 2%
Choline 7.6mg 1%
Selenium 0.4µg 0µg 1%
Vitamin B3 0.232mg 0mg 1%
Vitamin B1 0.015mg 0mg 1%
Calcium 11mg 0mg 1%
Phosphorus 5mg 0mg 1%
Zinc 0.07mg 0mg 1%
Net carbs 5.68g 0g N/A
Sugar 5.69g 0g N/A
Sodium 9mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
7%
Melon
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 5.69g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 62)
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 12.975g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $0.9)
Which food is richer in minerals?
Melon
Melon is relatively richer in minerals
Which food is richer in vitamins?
Melon
Melon is relatively richer in vitamins
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.