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  6. Melon vs. Yogurt

Melon vs. Yogurt — In-Depth Nutrition Comparison

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How are Melon and Yogurt different?

  • Melon is higher in Vitamin C, and Vitamin B6, however, Yogurt is richer in Vitamin B12, Vitamin B2, Phosphorus, Selenium, and Calcium.
  • Daily need coverage for Vitamin B12 from Yogurt is 31% higher.

Melons, casaba, raw and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Melon vs Yogurt 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
5
:
4
Yogurt
Yogurt
Contains more Iron +385.7%
Contains more Potassium +29.1%
Contains less Sodium -75%
Contains more Copper +252.9%
Contains more Manganese +288.9%
Contains more Calcium +900%
Contains more Phosphorus +2600%
Contains more Zinc +642.9%
Contains more Selenium +2325%
Equal in Magnesium - 11
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +385.7%
Contains more Potassium +29.1%
Contains less Sodium -75%
Contains more Copper +252.9%
Contains more Manganese +288.9%
Contains more Calcium +900%
Contains more Phosphorus +2600%
Contains more Zinc +642.9%
Contains more Selenium +2325%
Equal in Magnesium - 11

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
6
:
5
Yogurt
Yogurt
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +158.7%
Contains more Folate +14.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +796.8%
Contains more Vitamin B5 +294%
Contains more Vitamin B12 +∞%
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +158.7%
Contains more Folate +14.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +796.8%
Contains more Vitamin B5 +294%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
2
:
3
Yogurt
Yogurt
Contains more Carbs +82.8%
Contains more Protein +818%
Contains more Fats +290%
Contains more Other +100%
Equal in Water - 85.1
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Carbs +82.8%
Contains more Protein +818%
Contains more Fats +290%
Contains more Other +100%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
2
:
1
Yogurt
Yogurt
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +225%
Contains more Monounsaturated Fat +2550%
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +225%
Contains more Monounsaturated Fat +2550%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Melon Yogurt Opinion
Net carbs 5.68g 3.6g Melon
Protein 1.11g 10.19g Yogurt
Fats 0.1g 0.39g Yogurt
Carbs 6.58g 3.6g Melon
Calories 28kcal 59kcal Yogurt
Sugar 5.69g 3.24g Yogurt
Fiber 0.9g 0g Melon
Calcium 11mg 110mg Yogurt
Iron 0.34mg 0.07mg Melon
Magnesium 11mg 11mg
Phosphorus 5mg 135mg Yogurt
Potassium 182mg 141mg Melon
Sodium 9mg 36mg Melon
Zinc 0.07mg 0.52mg Yogurt
Copper 0.06mg 0.017mg Melon
Manganese 0.035mg 0.009mg Melon
Selenium 0.4µg 9.7µg Yogurt
Vitamin A 0IU 4IU Yogurt
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 0.05mg 0.01mg Melon
Vitamin C 21.8mg 0mg Melon
Vitamin B1 0.015mg 0.023mg Yogurt
Vitamin B2 0.031mg 0.278mg Yogurt
Vitamin B3 0.232mg 0.208mg Melon
Vitamin B5 0.084mg 0.331mg Yogurt
Vitamin B6 0.163mg 0.063mg Melon
Folate 8µg 7µg Melon
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 2.5µg 0µg Melon
Cholesterol 0mg 5mg Melon
Trans Fat 0g 0.006g Melon
Saturated Fat 0.025g 0.117g Melon
Monounsaturated Fat 0.002g 0.053g Yogurt
Polyunsaturated fat 0.039g 0.012g Melon
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
7%
Melon
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 2.45g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 43)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Melon
Melon is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.092g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.