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Melon vs. Flour — In-Depth Nutrition Comparison

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The main differences between melon and flour

  • Melon has more vitamin C; however, flour has more vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, phosphorus, and copper.
  • Daily need coverage for vitamin B1 for flour is 64% higher.

Food types used in this article are Melons, casaba, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Melon vs Flour 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
1
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%
Flour
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +70.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +36.4%
Contains more IronIron +1264.7%
Contains more CopperCopper +140%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +2060%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1848.6%
Contains more SeleniumSelenium +8375%

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
3
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%
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +270.5%
Contains more Vitamin KVitamin K +733.3%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +5133.3%
Contains more Vitamin B2Vitamin B2 +1493.5%
Contains more Vitamin B3Vitamin B3 +2444.8%
Contains more Vitamin B5Vitamin B5 +421.4%
Contains more FolateFolate +2187.5%
Contains more CholineCholine +36.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +670.6%
Contains more ProteinProtein +830.6%
Contains more FatsFats +880%
Contains more CarbsCarbs +1059.7%
Contains more OtherOther +27.8%

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
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +4250%
Contains more Poly. FatPolyunsaturated fat +959%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Flour DV% diff.
Vitamin B1 0.015mg 0.785mg 64%
Selenium 0.4µg 33.9µg 61%
Iron 0.34mg 4.64mg 54%
Folate 8µg 183µg 44%
Vitamin B2 0.031mg 0.494mg 36%
Vitamin B3 0.232mg 5.904mg 35%
Manganese 0.035mg 0.682mg 28%
Vitamin C 21.8mg 0mg 24%
Carbs 6.58g 76.31g 23%
Protein 1.11g 10.33g 18%
Calories 28kcal 364kcal 17%
Phosphorus 5mg 108mg 15%
Vitamin B6 0.163mg 0.044mg 9%
Copper 0.06mg 0.144mg 9%
Fiber 0.9g 2.7g 7%
Vitamin B5 0.084mg 0.438mg 7%
Zinc 0.07mg 0.7mg 6%
Magnesium 11mg 22mg 3%
Polyunsaturated fat 0.039g 0.413g 2%
Potassium 182mg 107mg 2%
Vitamin K 2.5µg 0.3µg 2%
Saturated fat 0.025g 0.155g 1%
Choline 7.6mg 10.4mg 1%
Fats 0.1g 0.98g 1%
Net carbs 5.68g 73.61g N/A
Calcium 11mg 15mg 0%
Sugar 5.69g 0.27g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.05mg 0.06mg 0%
Monounsaturated fat 0.002g 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Flour
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
46%
Flour
Minerals Daily Need Coverage Score
7%
Melon
59%
Flour

Comparison summary

Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 10)
Which food is cheaper?
Melon
Melon is cheaper (difference - $0.4)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 5.42g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.