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Orange vs Melon - In-Depth Nutrition Comparison

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Summary of differences between Orange and Melon

  • Orange has more Vitamin C, Fiber, Vitamin B1, and Folate, while Melon has more Vitamin B6.
  • Orange covers your daily need of Vitamin C 35% more than Melon.
  • Orange contains 6 times more Vitamin B1 than Melon. While Orange contains 0.087mg of Vitamin B1, Melon contains only 0.015mg.
  • The amount of Sugar in Melon is lower.

These are the specific foods used in this comparison Oranges, raw, all commercial varieties and Melons, casaba, raw.

Infographic

Orange vs Melon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
3
:
4
Melon
Contains more Calcium +263.6%
Contains more Phosphorus +180%
Contains less Sodium -100%
Contains more Iron +240%
Contains more Copper +33.3%
Equal in Magnesium - 11
Equal in Potassium - 182
Equal in Zinc - 0.07
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 13% 8% 3% 17% 2% 2% 20%
Contains more Calcium +263.6%
Contains more Phosphorus +180%
Contains less Sodium -100%
Contains more Iron +240%
Contains more Copper +33.3%
Equal in Magnesium - 11
Equal in Potassium - 182
Equal in Zinc - 0.07

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
8
:
2
Melon
Contains more Vitamin A +∞%
Contains more Vitamin E +260%
Contains more Vitamin C +144%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B5 +197.6%
Contains more Folate +275%
Contains more Vitamin B6 +171.7%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +260%
Contains more Vitamin C +144%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +29%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B5 +197.6%
Contains more Folate +275%
Contains more Vitamin B6 +171.7%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange Melon
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Orange Melon Opinion
Net carbs 9.35g 5.68g Orange
Protein 0.94g 1.11g Melon
Fats 0.12g 0.1g Orange
Carbs 11.75g 6.58g Orange
Calories 47kcal 28kcal Orange
Starch g g
Fructose g g
Sugar 9.35g 5.69g Melon
Fiber 2.4g 0.9g Orange
Calcium 40mg 11mg Orange
Iron 0.1mg 0.34mg Melon
Magnesium 10mg 11mg Melon
Phosphorus 14mg 5mg Orange
Potassium 181mg 182mg Melon
Sodium 0mg 9mg Orange
Zinc 0.07mg 0.07mg
Copper 0.045mg 0.06mg Melon
Vitamin A 225IU 0IU Orange
Vitamin E 0.18mg 0.05mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53.2mg 21.8mg Orange
Vitamin B1 0.087mg 0.015mg Orange
Vitamin B2 0.04mg 0.031mg Orange
Vitamin B3 0.282mg 0.232mg Orange
Vitamin B5 0.25mg 0.084mg Orange
Vitamin B6 0.06mg 0.163mg Melon
Folate 30µg 8µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.5µg Melon
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.015g 0.025g Orange
Monounsaturated Fat 0.023g 0.002g Orange
Polyunsaturated fat 0.025g 0.039g Melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Orange
12
Melon
Mineral Summary Score
8
Orange
8
Melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Orange
7%
Melon
Carbohydrates
12%
Orange
7%
Melon
Fats
1%
Orange
0%
Melon

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 17)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.2)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 3.66g)
Which food is richer in minerals?
Melon
Melon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.