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  6. Raisin vs. Melon

Raisin vs. Melon — In-Depth Nutrition Comparison

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Differences between raisins and melon

  • Raisins have more copper, iron, potassium, phosphorus, manganese, fiber, vitamin B1, and vitamin B2, while melon has more vitamin C.
  • Raisins' daily need coverage for copper is 29% higher.
  • Melon contains 20 times less phosphorus than raisins. Raisins contain 101mg of phosphorus, while melon contains 5mg.

The food types used in this comparison are Raisins, seedless and Melons, casaba, raw.

Infographic

Raisin 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.
Raisin
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Melon
Melon
1
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 +190.9%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +311.5%
Contains more IronIron +452.9%
Contains more CopperCopper +430%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +1920%
Contains more ManganeseManganese +754.3%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -18.2%

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.
Raisin
Raisin
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Melon
Melon
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 0% 1% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +606.7%
Contains more Vitamin B2Vitamin B2 +303.2%
Contains more Vitamin B3Vitamin B3 +230.2%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin KVitamin K +40%
Contains more Vitamin CVitamin C +847.8%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Melon DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 0.06mg 29%
Carbs 79.18g 6.58g 24%
Vitamin C 2.3mg 21.8mg 22%
Iron 1.88mg 0.34mg 19%
Potassium 749mg 182mg 17%
Calories 299kcal 28kcal 14%
Phosphorus 101mg 5mg 14%
Fiber 3.7g 0.9g 11%
Manganese 0.299mg 0.035mg 11%
Vitamin B1 0.106mg 0.015mg 8%
Vitamin B2 0.125mg 0.031mg 7%
Magnesium 32mg 11mg 5%
Protein 3.07g 1.11g 4%
Calcium 50mg 11mg 4%
Vitamin B3 0.766mg 0.232mg 3%
Fats 0.46g 0.1g 1%
Zinc 0.22mg 0.07mg 1%
Starch 2.7g 1%
Vitamin B6 0.174mg 0.163mg 1%
Vitamin K 3.5µg 2.5µg 1%
Folate 5µg 8µg 1%
Choline 11.1mg 7.6mg 1%
Protein per 100 calories 1g 4g N/A
Calories per 10 g protein 974kcal 252kcal N/A
Weight per 100 calories 33g 357g N/A
Net carbs 75.48g 5.68g N/A
Sugar 59.19g 5.69g N/A
Sodium 11mg 9mg 0%
Vitamin E 0.12mg 0.05mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B5 0.095mg 0.084mg 0%
Saturated fat 0.058g 0.025g 0%
Monounsaturated fat 0.051g 0.002g 0%
Polyunsaturated fat 0.037g 0.039g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Melon
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 +176.6%
Contains more FatsFats +360%
Contains more CarbsCarbs +1103.3%
Contains more OtherOther +416.7%
Contains more WaterWater +495.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Melon
Melon
2
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 +2450%
Contains less Sat. FatSaturated fat -56.9%
~equal in Polyunsaturated fat ~0.039g

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.