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Potato vs. Melon — In-Depth Nutrition Comparison

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A recap on differences between potatoes and melon

  • Melon has less vitamin B6, phosphorus, manganese, potassium, iron, copper, vitamin B1, and vitamin B3.
  • Melon contains 11 times less phosphorus than potatoes. Potatoes contain 57mg of phosphorus, while melon contains 5mg.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Potatoes, flesh and skin, raw and Melons, casaba, raw.

Infographic

Potato 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.
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Melon
0
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 +109.1%
Contains more PotassiumPotassium +133.5%
Contains more IronIron +138.2%
Contains more CopperCopper +83.3%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +1040%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +471.4%
~equal in Calcium ~11mg
~equal in Selenium ~0.4µg

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.
Potato
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Melon
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B3Vitamin B3 +357.3%
Contains more Vitamin B5Vitamin B5 +251.2%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more FolateFolate +87.5%
Contains more CholineCholine +59.2%
Contains more Vitamin CVitamin C +10.7%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin KVitamin K +25%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.031mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Melon
2
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 +84.7%
Contains more CarbsCarbs +165.8%
Contains more OtherOther +211.1%
Contains more FatsFats +11.1%
Contains more WaterWater +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Melon
0
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
~equal in Saturated fat ~0.025g
~equal in Monounsaturated fat ~0.002g
~equal in Polyunsaturated fat ~0.039g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Melon DV% diff.
Vitamin B6 0.298mg 0.163mg 10%
Phosphorus 57mg 5mg 7%
Potassium 425mg 182mg 7%
Manganese 0.2mg 0.035mg 7%
Vitamin B1 0.081mg 0.015mg 6%
Iron 0.81mg 0.34mg 6%
Copper 0.11mg 0.06mg 6%
Starch 15.29g 6%
Vitamin B3 1.061mg 0.232mg 5%
Fiber 2.1g 0.9g 5%
Vitamin B5 0.295mg 0.084mg 4%
Carbs 17.49g 6.58g 4%
Magnesium 23mg 11mg 3%
Folate 15µg 8µg 2%
Protein 2.05g 1.11g 2%
Calories 77kcal 28kcal 2%
Vitamin C 19.7mg 21.8mg 2%
Zinc 0.3mg 0.07mg 2%
Choline 12.1mg 7.6mg 1%
Fats 0.09g 0.1g 0%
Net carbs 15.39g 5.68g N/A
Calcium 12mg 11mg 0%
Sugar 0.82g 5.69g N/A
Sodium 6mg 9mg 0%
Vitamin E 0.01mg 0.05mg 0%
Selenium 0.4µg 0.4µg 0%
Vitamin B2 0.032mg 0.031mg 0%
Vitamin K 2µg 2.5µg 0%
Saturated fat 0.025g 0.025g 0%
Monounsaturated fat 0.002g 0.002g 0%
Polyunsaturated fat 0.042g 0.039g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
11%
Melon
Minerals Daily Need Coverage Score
19%
Potato
7%
Melon

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 4.87g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3mg)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.025 g)

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.