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Pumpkin vs Melon - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Melon

  • Pumpkin has more Copper, Vitamin E , Vitamin B2, Iron, and Phosphorus, however Melon is higher in Vitamin A, Vitamin C, and Vitamin B6.
  • Pumpkin covers your daily Vitamin A 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

Pumpkin 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
:
0
Melon
Contains more Iron +135.3%
Contains more Calcium +90.9%
Contains more Potassium +86.8%
Contains more Copper +111.7%
Contains more Zinc +357.1%
Contains more Phosphorus +780%
Contains less Sodium -88.9%
Equal in Magnesium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 4% 17% 8% 20% 2% 3% 2%
Contains more Iron +135.3%
Contains more Calcium +90.9%
Contains more Potassium +86.8%
Contains more Copper +111.7%
Contains more Zinc +357.1%
Contains more Phosphorus +780%
Contains less Sodium -88.9%
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
:
3
Melon
Contains more Vitamin A +∞%
Contains more Vitamin E +2020%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +158.6%
Contains more Vitamin B5 +254.8%
Contains more Folate +100%
Contains more Vitamin C +142.2%
Contains more Vitamin B6 +167.2%
Contains more Vitamin K +127.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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 A +∞%
Contains more Vitamin E +2020%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +158.6%
Contains more Vitamin B5 +254.8%
Contains more Folate +100%
Contains more Vitamin C +142.2%
Contains more Vitamin B6 +167.2%
Contains more Vitamin K +127.3%

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
55
Pumpkin
12
Melon
Mineral Summary Score
18
Pumpkin
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
6%
Pumpkin
7%
Melon
Carbohydrates
7%
Pumpkin
7%
Melon
Fats
0%
Pumpkin
0%
Melon

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Melon
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 2.93g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 8mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.4)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pumpkin Melon Opinion
Calories 26 28 Melon
Protein 1 1.11 Melon
Fats 0.1 0.1
Vitamin C 9 21.8 Melon
Carbs 6.5 6.58 Melon
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.34 Pumpkin
Calcium 21 11 Pumpkin
Potassium 340 182 Pumpkin
Magnesium 12 11 Pumpkin
Sugar 2.76 5.69 Pumpkin
Fiber 0.5 0.9 Melon
Copper 0.127 0.06 Pumpkin
Zinc 0.32 0.07 Pumpkin
Starch
Phosphorus 44 5 Pumpkin
Sodium 1 9 Pumpkin
Vitamin A 8513 0 Pumpkin
Vitamin E 1.06 0.05 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.015 Pumpkin
Vitamin B2 0.11 0.031 Pumpkin
Vitamin B3 0.6 0.232 Pumpkin
Vitamin B5 0.298 0.084 Pumpkin
Vitamin B6 0.061 0.163 Melon
Vitamin B12 0 0
Vitamin K 1.1 2.5 Melon
Folate 16 8 Pumpkin
Trans Fat 0 0
Saturated Fat 0.052 0.025 Melon
Monounsaturated Fat 0.013 0.002 Pumpkin
Polyunsaturated fat 0.005 0.039 Melon
Tryptophan 0.012 Pumpkin
Threonine 0.029 Pumpkin
Isoleucine 0.031 Pumpkin
Leucine 0.046 Pumpkin
Lysine 0.054 Pumpkin
Methionine 0.011 Pumpkin
Phenylalanine 0.032 Pumpkin
Valine 0.035 Pumpkin
Histidine 0.016 Pumpkin
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 to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.