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  6. Prunes vs. Melon

Prunes vs. Melon — In-Depth Nutrition Comparison

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The main differences between prunes and melon

  • Prunes have more vitamin K, fiber, copper, potassium, vitamin A, vitamin B2, manganese, vitamin B3, and phosphorus; however, melon has more vitamin C.
  • Daily need coverage for vitamin K for prunes is 47% higher.
  • Melon has a higher glycemic index than prunes.

Food types used in this article are Plums, dried (prunes), uncooked and Melons, casaba, raw.

Infographic

Prunes vs Melon 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.
Prunes
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Melon
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%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +302.2%
Contains more IronIron +173.5%
Contains more CopperCopper +368.3%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +1280%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +754.3%
Contains more SeleniumSelenium +33.3%

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.
Prunes
Prunes
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Melon
Melon
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 0% 1% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +711.2%
Contains more Vitamin B5Vitamin B5 +402.4%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more Vitamin KVitamin K +2280%
Contains more Vitamin CVitamin C +3533.3%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Melon DV% diff.
Vitamin K 59.5µg 2.5µg 48%
Fiber 7.1g 0.9g 25%
Copper 0.281mg 0.06mg 25%
Vitamin C 0.6mg 21.8mg 24%
Carbs 63.88g 6.58g 19%
Potassium 732mg 182mg 16%
Fructose 12.45g 16%
Vitamin B2 0.186mg 0.031mg 12%
Calories 240kcal 28kcal 11%
Manganese 0.299mg 0.035mg 11%
Vitamin B3 1.882mg 0.232mg 10%
Phosphorus 69mg 5mg 9%
Magnesium 41mg 11mg 7%
Iron 0.93mg 0.34mg 7%
Vitamin B5 0.422mg 0.084mg 7%
Vitamin A 39µg 0µg 4%
Calcium 43mg 11mg 3%
Zinc 0.44mg 0.07mg 3%
Vitamin E 0.43mg 0.05mg 3%
Vitamin B1 0.051mg 0.015mg 3%
Vitamin B6 0.205mg 0.163mg 3%
Protein 2.18g 1.11g 2%
Starch 5.11g 2%
Folate 4µg 8µg 1%
Protein per 100 calories 0.91g 4g N/A
Calories per 10 g protein 1101kcal 252kcal N/A
Weight per 100 calories 42g 357g N/A
Fats 0.38g 0.1g 0%
Net carbs 56.78g 5.68g N/A
Sugar 38.13g 5.69g N/A
Sodium 2mg 9mg 0%
Selenium 0.3µg 0.4µg 0%
Choline 10.1mg 7.6mg 0%
Saturated fat 0.088g 0.025g 0%
Monounsaturated fat 0.053g 0.002g 0%
Polyunsaturated fat 0.062g 0.039g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
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
Contains more ProteinProtein +96.4%
Contains more FatsFats +280%
Contains more CarbsCarbs +870.8%
Contains more OtherOther +633.3%
Contains more WaterWater +197.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
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
Contains more Mono. FatMonounsaturated fat +2550%
Contains more Poly. FatPolyunsaturated fat +59%
Contains less Sat. FatSaturated fat -71.6%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.