Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Pomegranate vs Melon - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Melon
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
10%
Pomegranate
7%
Melon
Carbohydrates
19%
Pomegranate
7%
Melon
Fats
5%
Pomegranate
0%
Melon

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

People also compare

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 contains less Sugars?
Melon
Melon contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Melon Opinion
Calories 83 28 Pomegranate
Protein 1.67 1.11 Pomegranate
Fats 1.17 0.1 Pomegranate
Vitamin C 10.2 21.8 Melon
Carbs 18.7 6.58 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.34 Melon
Calcium 10 11 Melon
Potassium 236 182 Pomegranate
Magnesium 12 11 Pomegranate
Sugars 13.67 5.69 Melon
Fiber 4 0.9 Pomegranate
Copper 0.158 0.06 Pomegranate
Zinc 0.35 0.07 Pomegranate
Starch
Phosphorus 36 5 Pomegranate
Sodium 3 9 Pomegranate
Vitamin A 0 0
Vitamin E 0.6 0.05 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.015 Pomegranate
Vitamin B2 0.053 0.031 Pomegranate
Vitamin B3 0.293 0.232 Pomegranate
Vitamin B5 0.377 0.084 Pomegranate
Vitamin B6 0.075 0.163 Melon
Vitamin B12 0 0
Vitamin K 16.4 2.5 Pomegranate
Folate 38 8 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.025 Melon
Monounsaturated Fat 0.093 0.002 Pomegranate
Polyunsaturated fat 0.079 0.039 Pomegranate
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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 of 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.