Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Quinoa vs. Melon — In-Depth Nutrition Comparison

Compare

Significant differences between quinoa and melon

  • Quinoa has more manganese, phosphorus, copper, iron, magnesium, zinc, folate, vitamin B1, and fiber; however, melon is richer in vitamin C.
  • Quinoa covers your daily manganese needs 26% more than melon.
  • Melon has 30 times less phosphorus than quinoa. Quinoa has 152mg of phosphorus, while melon has 5mg.

Specific food types used in this comparison are Quinoa, cooked and Melons, casaba, raw.

Infographic

Quinoa 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.
Quinoa
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +481.8%
Contains more CalciumCalcium +54.5%
Contains more IronIron +338.2%
Contains more CopperCopper +220%
Contains more ZincZinc +1457.1%
Contains more PhosphorusPhosphorus +2940%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +1702.9%
Contains more SeleniumSelenium +600%
~equal in Potassium ~182mg

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.
Quinoa
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Melon
4
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 EVitamin E +1160%
Contains more Vitamin B1Vitamin B1 +613.3%
Contains more Vitamin B2Vitamin B2 +254.8%
Contains more Vitamin B3Vitamin B3 +77.6%
Contains more FolateFolate +425%
Contains more CholineCholine +202.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Melon
1
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 +296.4%
Contains more FatsFats +1820%
Contains more CarbsCarbs +223.7%
Contains more OtherOther +113.9%
Contains more WaterWater +28.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +26300%
Contains more Poly. FatPolyunsaturated fat +2664.1%
Contains less Sat. FatSaturated fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Melon DV% diff.
Manganese 0.631mg 0.035mg 26%
Vitamin C 0mg 21.8mg 24%
Phosphorus 152mg 5mg 21%
Copper 0.192mg 0.06mg 15%
Iron 1.49mg 0.34mg 14%
Magnesium 64mg 11mg 13%
Folate 42µg 8µg 9%
Zinc 1.09mg 0.07mg 9%
Vitamin B1 0.107mg 0.015mg 8%
Fiber 2.8g 0.9g 8%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.039g 7%
Protein 4.4g 1.11g 7%
Vitamin B2 0.11mg 0.031mg 6%
Calories 120kcal 28kcal 5%
Carbs 21.3g 6.58g 5%
Vitamin E 0.63mg 0.05mg 4%
Selenium 2.8µg 0.4µg 4%
Vitamin B6 0.123mg 0.163mg 3%
Choline 23mg 7.6mg 3%
Fats 1.92g 0.1g 3%
Vitamin B5 0.084mg 2%
Vitamin K 0µg 2.5µg 2%
Saturated fat 0.231g 0.025g 1%
Monounsaturated fat 0.528g 0.002g 1%
Calcium 17mg 11mg 1%
Vitamin B3 0.412mg 0.232mg 1%
Net carbs 18.5g 5.68g N/A
Potassium 172mg 182mg 0%
Sugar 0.87g 5.69g N/A
Sodium 7mg 9mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

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

People also compare

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
11%
Quinoa
11%
Melon
Minerals Daily Need Coverage Score
38%
Quinoa
7%
Melon

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 4.82g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 9)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.6)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 0.206g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.