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Pomegranate vs Melon - In-Depth Nutrition Comparison

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How are Pomegranate and Melon different?

  • Pomegranate is higher in Fiber, Vitamin K, Copper, Folate, and Vitamin B5, however Melon is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin C from Melon is 13% higher.
  • Pomegranate contains 12 times more Vitamin E than Melon. While Pomegranate contains 0.6mg of Vitamin E , Melon contains only 0.05mg.

Pomegranates, raw and Melons, casaba, raw are the varieties used in this article.

Infographic

Pomegranate 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
Contains more Potassium +29.7%
Contains more Copper +163.3%
Contains more Zinc +400%
Contains more Phosphorus +620%
Contains less Sodium -66.7%
Contains more Iron +13.3%
Equal in Calcium - 11
Equal in Magnesium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 4% 17% 8% 20% 2% 3% 2%
Contains more Potassium +29.7%
Contains more Copper +163.3%
Contains more Zinc +400%
Contains more Phosphorus +620%
Contains less Sodium -66.7%
Contains more Iron +13.3%
Equal in Calcium - 11
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Melon
Contains more Vitamin E +1100%
Contains more Vitamin B1 +346.7%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +348.8%
Contains more Vitamin K +556%
Contains more Folate +375%
Contains more Vitamin C +113.7%
Contains more Vitamin B6 +117.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 0% 1% 0% 4% 8% 5% 6% 38% 0% 7% 6%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +346.7%
Contains more Vitamin B2 +71%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +348.8%
Contains more Vitamin K +556%
Contains more Folate +375%
Contains more Vitamin C +113.7%
Contains more Vitamin B6 +117.3%

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.
Pomegranate Melon
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Melon Opinion
Calories 83kcal 28kcal Pomegranate
Protein 1.67g 1.11g Pomegranate
Fats 1.17g 0.1g Pomegranate
Vitamin C 10.2mg 21.8mg Melon
Net carbs 14.7g 5.68g Pomegranate
Carbs 18.7g 6.58g Pomegranate
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.3mg 0.34mg Melon
Calcium 10mg 11mg Melon
Potassium 236mg 182mg Pomegranate
Magnesium 12mg 11mg Pomegranate
Sugar 13.67g 5.69g Melon
Fiber 4g 0.9g Pomegranate
Copper 0.158mg 0.06mg Pomegranate
Zinc 0.35mg 0.07mg Pomegranate
Starch g g
Phosphorus 36mg 5mg Pomegranate
Sodium 3mg 9mg Pomegranate
Vitamin A 0IU 0IU
Vitamin E 0.6mg 0.05mg Pomegranate
Vitamin D 0µg 0µg
Vitamin B1 0.067mg 0.015mg Pomegranate
Vitamin B2 0.053mg 0.031mg Pomegranate
Vitamin B3 0.293mg 0.232mg Pomegranate
Vitamin B5 0.377mg 0.084mg Pomegranate
Vitamin B6 0.075mg 0.163mg Melon
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 2.5µg Pomegranate
Folate 38µg 8µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.12g 0.025g Melon
Monounsaturated Fat 0.093g 0.002g Pomegranate
Polyunsaturated fat 0.079g 0.039g Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16
Pomegranate
12
Melon
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
7%
Melon
Carbohydrates
19%
Pomegranate
7%
Melon
Fats
5%
Pomegranate
0%
Melon

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 7.98g)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 62)
Which food is cheaper?
Melon
Melon is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.