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Prune vs. Melon — In-Depth Nutrition Comparison

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The main differences between Prune and Melon

  • Prune has more Vitamin K, Fiber, Copper, Potassium, Vitamin B2, Manganese, Vitamin B3, Phosphorus, and Iron, however, Melon has more Vitamin C.
  • Daily need coverage for Vitamin K from Prune is 47% higher.
  • Melon has 14 times less Phosphorus than Prune. Prune has 69mg of Phosphorus, while Melon has 5mg.

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

Infographic

Prune 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.
Prune
Prune
9
:
1
Melon
Melon
Contains more Calcium +290.9%
Contains more Iron +173.5%
Contains more Magnesium +272.7%
Contains more Phosphorus +1280%
Contains more Potassium +302.2%
Contains less Sodium -77.8%
Contains more Zinc +528.6%
Contains more Copper +368.3%
Contains more Manganese +754.3%
Contains more Selenium +33.3%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +290.9%
Contains more Iron +173.5%
Contains more Magnesium +272.7%
Contains more Phosphorus +1280%
Contains more Potassium +302.2%
Contains less Sodium -77.8%
Contains more Zinc +528.6%
Contains more Copper +368.3%
Contains more Manganese +754.3%
Contains more Selenium +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.
Prune
Prune
8
:
2
Melon
Melon
Contains more Vitamin A +∞%
Contains more Vitamin E +760%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +711.2%
Contains more Vitamin B5 +402.4%
Contains more Vitamin B6 +25.8%
Contains more Vitamin K +2280%
Contains more Vitamin C +3533.3%
Contains more Folate +100%
Prune
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +760%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +500%
Contains more Vitamin B3 +711.2%
Contains more Vitamin B5 +402.4%
Contains more Vitamin B6 +25.8%
Contains more Vitamin K +2280%
Contains more Vitamin C +3533.3%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prune
Prune
4
:
1
Melon
Melon
Contains more Protein +96.4%
Contains more Fats +280%
Contains more Carbs +870.8%
Contains more Other +633.3%
Contains more Water +197.1%
Prune
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
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Protein +96.4%
Contains more Fats +280%
Contains more Carbs +870.8%
Contains more Other +633.3%
Contains more Water +197.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prune
Prune
2
:
1
Melon
Melon
Contains more Monounsaturated Fat +2550%
Contains more Polyunsaturated fat +59%
Contains less Saturated Fat -71.6%
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +2550%
Contains more Polyunsaturated fat +59%
Contains less Saturated Fat -71.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prune Melon Opinion
Net carbs 56.78g 5.68g Prune
Protein 2.18g 1.11g Prune
Fats 0.38g 0.1g Prune
Carbs 63.88g 6.58g Prune
Calories 240kcal 28kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 38.13g 5.69g Melon
Fiber 7.1g 0.9g Prune
Calcium 43mg 11mg Prune
Iron 0.93mg 0.34mg Prune
Magnesium 41mg 11mg Prune
Phosphorus 69mg 5mg Prune
Potassium 732mg 182mg Prune
Sodium 2mg 9mg Prune
Zinc 0.44mg 0.07mg Prune
Copper 0.281mg 0.06mg Prune
Manganese 0.299mg 0.035mg Prune
Selenium 0.3µg 0.4µg Melon
Vitamin A 781IU 0IU Prune
Vitamin A RAE 39µg 0µg Prune
Vitamin E 0.43mg 0.05mg Prune
Vitamin C 0.6mg 21.8mg Melon
Vitamin B1 0.051mg 0.015mg Prune
Vitamin B2 0.186mg 0.031mg Prune
Vitamin B3 1.882mg 0.232mg Prune
Vitamin B5 0.422mg 0.084mg Prune
Vitamin B6 0.205mg 0.163mg Prune
Folate 4µg 8µg Melon
Vitamin K 59.5µg 2.5µg Prune
Tryptophan 0.025mg Prune
Threonine 0.049mg Prune
Isoleucine 0.041mg Prune
Leucine 0.066mg Prune
Lysine 0.05mg Prune
Methionine 0.016mg Prune
Phenylalanine 0.052mg Prune
Valine 0.056mg Prune
Histidine 0.027mg Prune
Saturated Fat 0.088g 0.025g Melon
Monounsaturated Fat 0.053g 0.002g Prune
Polyunsaturated fat 0.062g 0.039g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Melon
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
31%
Prune
12%
Melon
Minerals Daily Need Coverage Score
32%
Prune
7%
Melon

Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 32.44g)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $1.4)
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. Prune - 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.