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  6. Melon vs. Sunflower seeds

Melon vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are melon and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, manganese, magnesium, iron, and folate than melon.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index (20) than melon (62).

Melons, casaba, raw and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Melon vs Sunflower seeds 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
0
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +2854.5%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +254.4%
Contains more IronIron +1444.1%
Contains more CopperCopper +2900%
Contains more ZincZinc +7042.9%
Contains more PhosphorusPhosphorus +13100%
Contains more ManganeseManganese +5471.4%
Contains more SeleniumSelenium +13150%
~equal in Sodium ~9mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1457.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70240%
Contains more Vitamin B1Vitamin B1 +9766.7%
Contains more Vitamin B2Vitamin B2 +1045.2%
Contains more Vitamin B3Vitamin B3 +3492.7%
Contains more Vitamin B5Vitamin B5 +1245.2%
Contains more Vitamin B6Vitamin B6 +725.2%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +625%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Sunflower seeds DV% diff.
Vitamin E 0.05mg 35.17mg 234%
Copper 0.06mg 1.8mg 193%
Polyunsaturated fat 0.039g 23.137g 154%
Vitamin B1 0.015mg 1.48mg 122%
Selenium 0.4µg 53µg 96%
Phosphorus 5mg 660mg 94%
Vitamin B6 0.163mg 1.345mg 91%
Manganese 0.035mg 1.95mg 83%
Fats 0.1g 51.46g 79%
Magnesium 11mg 325mg 75%
Iron 0.34mg 5.25mg 61%
Folate 8µg 227µg 55%
Vitamin B3 0.232mg 8.335mg 51%
Monounsaturated fat 0.002g 18.528g 46%
Zinc 0.07mg 5mg 45%
Protein 1.11g 20.78g 39%
Fiber 0.9g 8.6g 31%
Calories 28kcal 584kcal 28%
Vitamin B2 0.031mg 0.355mg 25%
Vitamin C 21.8mg 1.4mg 23%
Vitamin B5 0.084mg 1.13mg 21%
Saturated fat 0.025g 4.455g 20%
Potassium 182mg 645mg 14%
Choline 7.6mg 55.1mg 9%
Calcium 11mg 78mg 7%
Carbs 6.58g 20g 4%
Vitamin K 2.5µg 0µg 2%
Net carbs 5.68g 11.4g N/A
Sugar 5.69g 2.62g N/A
Sodium 9mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1841.9%
Contains more ProteinProtein +1772.1%
Contains more FatsFats +51360%
Contains more CarbsCarbs +204%
Contains more OtherOther +741.7%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +926300%
Contains more Poly. FatPolyunsaturated fat +59225.6%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.