Pumpkin vs. Melon — In-Depth Nutrition Comparison
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A recap on differences between Pumpkin and Melon
- Pumpkin has more Vitamin A RAE, Copper, Vitamin E , Vitamin B2, Iron, and Phosphorus, however, Melon is higher in Vitamin C, and Vitamin B6.
- Pumpkin covers your daily Vitamin A RAE needs 47% more than Melon.
- Melon contains 21 times less Vitamin E than Pumpkin. Pumpkin contains 1.06mg of Vitamin E , while Melon contains 0.05mg.
- Pumpkin has less Sugar.
Food varieties used in this article are Pumpkin, raw and Melons, casaba, raw.
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.
| Contains more CalciumCalcium | +90.9% |
| Contains more PotassiumPotassium | +86.8% |
| Contains more IronIron | +135.3% |
| Contains more CopperCopper | +111.7% |
| Contains more ZincZinc | +357.1% |
| Contains more PhosphorusPhosphorus | +780% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +257.1% |
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin E | +2020% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +254.8% |
| Contains more Vitamin B3Vitamin B3 | +158.6% |
| Contains more Vitamin B5Vitamin B5 | +254.8% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +142.2% |
| Contains more Vitamin B6Vitamin B6 | +167.2% |
| Contains more Vitamin KVitamin K | +127.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +122.2% |
| Contains more ProteinProtein | +11% |
~equal in
Fats
~0.1g
~equal in
Carbs
~6.58g
~equal in
Water
~91.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +550% |
| Contains less Sat. FatSaturated Fat | -51.9% |
| Contains more Poly. FatPolyunsaturated fat | +680% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 26kcal | 28kcal |
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| Protein | 1g | 1.11g |
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| Fats | 0.1g | 0.1g | |
| Vitamin C | 9mg | 21.8mg |
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| Net carbs | 6g | 5.68g |
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| Carbs | 6.5g | 6.58g |
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| Magnesium | 12mg | 11mg |
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| Calcium | 21mg | 11mg |
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| Potassium | 340mg | 182mg |
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| Iron | 0.8mg | 0.34mg |
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| Sugar | 2.76g | 5.69g |
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| Fiber | 0.5g | 0.9g |
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| Copper | 0.127mg | 0.06mg |
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| Zinc | 0.32mg | 0.07mg |
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| Phosphorus | 44mg | 5mg |
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| Sodium | 1mg | 9mg |
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| Vitamin A | 8513IU | 0IU |
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| Vitamin A RAE | 426µg | 0µg |
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| Vitamin E | 1.06mg | 0.05mg |
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| Manganese | 0.125mg | 0.035mg |
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| Selenium | 0.3µg | 0.4µg |
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| Vitamin B1 | 0.05mg | 0.015mg |
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| Vitamin B2 | 0.11mg | 0.031mg |
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| Vitamin B3 | 0.6mg | 0.232mg |
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| Vitamin B5 | 0.298mg | 0.084mg |
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| Vitamin B6 | 0.061mg | 0.163mg |
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| Vitamin K | 1.1µg | 2.5µg |
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| Folate | 16µg | 8µg |
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| Choline | 8.2mg | 7.6mg |
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| Saturated Fat | 0.052g | 0.025g |
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| Monounsaturated Fat | 0.013g | 0.002g |
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| Polyunsaturated fat | 0.005g | 0.039g |
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| Tryptophan | 0.012mg |
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| Threonine | 0.029mg |
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| Isoleucine | 0.031mg |
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| Leucine | 0.046mg |
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| Lysine | 0.054mg |
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| Methionine | 0.011mg |
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| Phenylalanine | 0.032mg |
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| Valine | 0.035mg |
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| Histidine | 0.016mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
51%
11%
Minerals Daily Need Coverage Score
16%
7%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 2.93g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 10)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.4)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Melon is lower in Saturated Fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)